WOD - Thu, Mar 2Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationCF Warmup3 rounds x 10 reps or :30 of:Samson stretchOverhead squatsSit-upsHip extensions/good morningsPull-upsDipsSPECIFIC WARMUP WALL-BALL SHOT5 medicine-ball squats:20…

WOD - Wed, Mar 1Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets:20 jumping jacks5 staggered stance good mornings/leg10 leg swings/leg (across the body)10 steps of bear crawl3 sets100-m…

WOD - Mon, Feb 27Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets::20 jumping jacks10 PVC lunge steps /5 ea leg10 PVC good mornings5 Cossack squats/side10 PVC pass throughs10…

WOD - Thu, Feb 23Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets w/ a partner::30 med ball chest passes:30 med ball underhand tosses:30 med ball side passes/side:30 med…

WOD - Wed, Feb 22Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets:5 inchworms10 push-ups + shoulder tap20 flutter kicks20 mountain climbers:30 bear crawl:30 scap pull-upsSPECIFIC WARMUP ROWING5x :30…

WOD - Mon, Feb 20Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:10 alternating soldier kicks10 alternating Samson stretches10 alternating staggered stance floor sweeps10 leg swings/leg (front and back)1…

WOD - Sat, Feb 18Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationCoaches Choice230218 WOD (Time)PARTNER WODFor Time of:60m Run50 dual DB deadlifts 35/50 20/35400m run50 dual DB hang…

WOD - Fri, Feb 17SPECIFIC WARMUP 2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationOn a 6:00 clock:10 PVC pass-throughs5 cal row5 med-ball clean to wall ball shot5 kip swings5…