warm up: 3 rds 10 cossack squats 10 toe touch and reach :30 sec downward dog 10 push ups 10 sit ups 10 hip raises WOD: AMRAP 7 7 toes to object 7 thrusters 7...

warm up: 3 rounds 10 scorpions 10 iron crosses 5 burpees :30 sec jumping jacks :30 sec hip raises hold WOD: for time 42-30-18 lateral jumps 21-15-9 down-ups ...

Warm up: 3 rounds 12 broom sweeps 1M 2 lunges :30 sec. jumping jacks :30 sec hip raise hold Metcon: 8 Rounds for time 4 hand stand push ups 8 devil press 12 ...

Warm up: 2-3 rounds 10 scorpions 10 iron crosses 10 hip raises 5 sit ups 5 burpees Strength: 3 sets 8 push ups -tempo: 3015 16 bent over row -tempo: 3012 WOD...

warm up: 15 arm circles 10 crossack squats 5 sit ups WOD 1: until you can’t complete set in one min. min1) 4 straight leg sit-ups + 4 air squats min 2) 6 s...

Warm up: amrap 6 10 hollow rocks 10 iron crosses 10 scorpions 10 crossack squats 5 burpees WOD: emom 10 1. 16x crossbody toe touch 2. 10 pistols WOD #2: amra...

Warm up: 20 arm circles 20 touch and reach 20 high knee 20 butt kicks 20 leg swings 20 jumping jacks WOD: buy in: 400m run then... 6 rounds: 3 wall walks 6 ...

Warm up: 2 rounds 50 ft lunge 40 single unders :30 hollow hold 20 Cossack squat 10 sit ups Sets: 5x5 -YTWI’s :30 wallsit wod: 24-2 jumping squat jumping hinges

Warm up: 2 rounds 40 jumping jacks :30 second plank 20 Cossack squats 10 hollow rocks 5 sit ups Wod: EMOM 24 1. 20 leg lift over object 2. 10 single arm thru...

Warm up: 3 rounds 20 arm circles :30 sec. plank 40 ft walking lunge 50 single unders :60 sec. squat hold Wod: For Time 50-40-30-20-10 - weighted sit ups 25-2...

Warm up: :30 high knee :30 butt kick :30 hollow hold 10 push up into Downward dog Sets: 3x10 tempo squat -4030 3x15 hand release push ups dips rows 3x20 sit ...

Warm up: 3 rounds :60 Lat stretch :60 hip flexors 15 jumping jacks 10 sit ups 25 ft bear crawl Wod #1: For Time 800 m run 800 m ruck run 800 m run Wod #2: Em...

Warm up: 3 rounds 20 scorpions 20 iron crosses :40 second handstand hold :60 second hip stretch Wod: 20 min amrap 10 pike hand stand push up :40 second wall ...

WARM UP: 2 rounds :30 arm circles 20 leg swings 10 sit-ups 10 push up 10 hip raises :30 plank Conditioning: 6 min run 2 min walk 4 min run 2 min walk 2 min r...

ZOOM CLASS AT 5:30!! Warm up: 3 Rounds :30 jumping jacks 20 hip raises 10 crossack squats 5 long jumps :30 Hollow hold SUPPORT YOUR LOCAL BOX WOD #3! Wod: F...

Warm up: 6 minutes :20 run :40 walk ***every 2 minutes do 5 burpees*** WOD: 3 min AMRAP (x3) 30 jumping lunges 20 air squats 10 no press burgees MIDLINE: 2 ...

*Shout out to slingin iron crossfit for the wod! Get after it! Warm up: 2 rounds -200 m run -5 inch worms -10 scorpions -15 toe touch and reach - 20 jumping ...

5 min amrap Weighted Sit ups Clapping push ups Goblet squat Rest 3 5 min amrap Sit ups Push ups Air squat Rest 1 2 min amrap Burpee squats WALL SIT WEDNESDAY...

Warm up: 3 Rounds 10 leg swings 10 arm circles 10 toe touch and reach 10 air squats 10 jumping lunges Wod: 5 Rounds -400 m run -50’ Handstand Walk -20 thrust...