WOD (Workout Of The Day)

C2 – CrossFit Warm-up Coach Led Conditioning 20:00 Partner AMRAP 6 HRPU or 3 HSPU 9 Wall Balls (24/20) 20 DU/60 Singles (Note: One athlete will run 400 Meters while the other completes as many rounds/reps of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run picking up …read more

C2 – CrossFit Warm-up 200m + Lap Frankensteins Lap Duck Walk Lap Bear Crawl (Slow and Controlled) Lap Broad Jumps + 1 Round :30 Wtd Ankle Mobility/Side 30’ Death March 10 Double Arm Russian KBS (Moderate) :30 Sink Mobilization 10 Box Jumps (Choose height; Challenging but jump all of these) Tech Work Barbell Warm-Up/Tech Work …read more

C2 – CrossFit Warm-up 200m Jog + Lap Frankensteins w/ Toe Touch Lap Walking Quad Lap Spider Man Lunges Then…. 3 Round at Increasing Efforts 10 Air Squats 10 Sit Ups 10 HRPU 10 DU/20 Singles Gymnastics Volume Development With a running clock… @0:00 2 minutes HSPU Specific Warm Up :20 Wall assisted shoulder facing …read more

C2 – CrossFit Warm-up 200m Jog + Lap Monster Walk/Forwards Lap Monster Walk/Backwards Lap SA FW (Heavy- Focus on scap back/down) Lap SA Waiters Carry + 10 Alt Deadbugs w/ :03 Pause At Extension 10 Prone Bridge March/Side 25m 90-90 Bottoms Ups KB Carry/Arm :20 False Grip Lax Ball Hold/Arm (Scale to Static Hollow Hold …read more

C2 – CrossFit Warm-up 200m Run + Lap Spider Man Lunges Lap Walking Quad Lap Gate Openers Lap Bear Crawl (Slow and Controlled) + 1 Round of: 10 Standing Chest Openers (Unilateral) 10 Bottoms Up KB Press/Arm 10 Yoga Push Ups 10 KB Cross Chops/Side Core Training 3 Rounds :20 Left Plank :20 Right Plank …read more

C2 – CrossFit Warm-up 200m Jog + Lap Frankensteins w/ Toe Touch Lap Walking Quad Lap Spider Man Lunges Then…. 1 Round: 50m Double KB Front Rack Walk :30 Russian Babymaker Pulses 10 Goblet Squats w/ :02 Pause :30 Ankle Mobility per Leg :30 Kneeling Wrist Mobility Pulses (Hands Pronated Forward) :30 Kneeling Wrist Mobility …read more

C2 – CrossFit Warm-up Coach Led Conditioning 20:00 Partner AMRAP 30 Burpees 40 Sit-ups 50 Alt Walking Lunges 200m Run (Note: Only 1 athlete working at a time; Split work as you see fit)

C2 – CrossFit Warm-up 200m + Lap Frankensteins Lap Duck Walk Lap Bear Crawl (Slow and Controlled) Lap Broad Jumps + 1 Round :30 Wtd Ankle Mobility/Side 30’ Death March 10 Double Arm Russian KBS (Moderate) :30 Sink Mobilization 10 Box Jumps (Choose height; Challenging but jump all of these) Tech Work Barbell Warm-Up/Tech Work …read more

C2 – CrossFit Warm-up 200m Jog + Lap Frankensteins w/ Toe Touch Lap Walking Quad Lap Spider Man Lunges Then…. 3 Round at Increasing Efforts 10 Air Squats 10 Sit Ups 10 HRPU 10 DU/20 Singles Gymnastics Volume Development With a running clock… @0:00 2 minutes HSPU Specific Warm Up :20 Wall assisted shoulder facing …read more

C2 – CrossFit Warm-up 200m Jog + Lap Monster Walk/Forwards Lap Monster Walk/Backwards Lap SA FW (Heavy- Focus on scap back/down) Lap SA Waiters Carry + 10 Alt Deadbugs w/ :03 Pause At Extension 10 Prone Bridge March/Side 25m 90-90 Bottoms Ups KB Carry/Arm :20 False Grip Lax Ball Hold/Arm (Scale to Static Hollow Hold …read more