WOD

  Warm Up STRENGTH Metcon Abs . EMOM for 12 Minutes 4 Rds for Time x100 reps MB Warm Up Odd: Push Press x4 6... Read More

Warm Up RUN Metcon RUN Metcon RUN .  500M 15,12,9 500M 15,12,9 500M Abs x200 reps 3 Minutes Rest Power Cleans 3 Minutes Rest Burpees... Read More

CrossFit Open 15.1 http://games.crossfit.com/

Warm up STRENGTH EMOM for 12 Minutes of For Time: Abs . Deadlift 6,6,6,6,6 (3011) Odd: 8 Front Squat 1 Mile Run x200 . .... Read More

Warm Up Not for Time w/ Partner EMOM for 8 Minutes of: Tabata 3x5x10 seconds Box Jump x5 4 Rds of: Odd: 5 Muscle Snatches... Read More

Warm Up EMOM for 10 Minutes 4 Rds With Partner switching arms each round EMOM for 8 Minutes MB Warm Up Odd: Push Press x5... Read More

Warm Up RUN EMOM for 10 Min of: RUN Metcon RUN .  400M Odd: 10 Muscle Cleans 400M  10,20,30 400M Abs x200 reps 3 Minutes... Read More

Dynamic Warm Up “Kelly” . 5 Rds For Time . 400m Run . 30 Box Jumps . 30 Wall Ball Shots