Group Warm-up 3 in 3 Push-ups In Place Lunges 3-5 Pull-ups Review Review Burpee styles Daily WoD CROSSFIT GAMES OPEN 16.1 AMRAP 20 Minutes: 25…
Group: Zombies Butt Kickers Side Shuffles Flamingos 10 Bird Dogs 10 Scorpions Review: 15’ to work on Power Snatch Technique, Light but perfect WoD: For…
Group Warm-up Coach’s Choice Daily WoD “BROCK” In teams of 2, complete*: 100cal Row 100cal Ski Erg 100cal AABEvery 2 minutes: Both teammates perform 7…
Group Warm-up 3 in 3 Push-ups DUs Bicycles Strength 2RM BENCH PRESS 15′ to find your new 2RM Bench Press. Anything over 95% of your…
Mobility Wrists and Shoulders Strength 2RM FRONT SQUAT 15′ to find your 2RM Front Squat. This should be approximately 80% of your 2RM Back Squat…
Group Warm-up Bergener Power Clean Daily WoD 20′ AMRAP: ROW/T2B/RING DIP/CLEAN/SIT-UP/HSPU 60/55cal Row 50 T2B a/b) High Knees 40 Ring Dips 30 Power Cleans (135/95)…
Group Warm-up 3 in 3 Air Squats Jumping Jacks T2B / High Knees Strength 2RM BACK SQUAT 15 mins to work up to a heavy…
Group Warm-up Bergener Power Snatch Technique Warm Up Power Snatch Daily WoD CROSSFIT GAMES OPEN 16.3 AMRAP 7 Minutes: 10 Power Snatch (75/55) 3 Bar…
Group Warm-up Coach’s choice Daily WoD In teams of 2 or 3, complete the followoing: 150/135cal Ski erg 150 WBS 150 Mountain climbers (L+R=1) Mobility…
Group: 3 in 3 Push-up Sit-Up Squat WoD: “Tabata Something Else!” Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Rest 1…