Friday Medley
Warmup Coach Led Metcon-WOD 3 Rounds 3 Muscle Ups (Ring or Bar) 6 Deadlifts, 315/225 12 Box Jumps, 32/24 24 Toes to Bar 48 Squats Cool...
Another Strength Day
Warmup 1000M Row 30 Ball Cleans 30 Back Hyperextensions Strength Pause Back Squats 15 Minutes to work to heavy single (sets begin with...
How many can you get?
Warmup 800 Run 20 Banded Pass Thrus at Bottom of Squat 20 Ball Slams 20 Hollow/Arch Swings 10 Strict Pull Ups Strength 4x4 Front Squats @...
AMRAP with Rest
Warmup 10 Minute EMOM 10 Jumping Jacks 5 Burpees WOD-Metcon 20 Minute AMRAP 15 GHD Sit Ups 10 KB Swings, 1.5/1.0 30 Double Unders 10 Hang...
What a great day to run in Dallas!
Warmup Coach Led Strength Wide Stance Back Squat 15 Minutes to work to heavy 5 rep max Then... 2x8 Back Squats @ 75% of above WOD-Metcon...
Happy Birthday WOD...we know how much you love them!!!
Warmup Coach Led WOD-Metcon Happy Birthday March 2017 Donovan (7), John W. (9), Liliana (14) and Bob (30) 3 Rounds 7 Overhead Squats,...
Constant Tension Deadlifts
Warmup 1000M Row 40 Sots Press 40 Good Mornings, 75/55 Strength Pause Front Squats 15 Minutes to Establish Heavy Double, holding 3...
What's that face?!
Warmup 2 Rounds 200M Run 10 Bent Press 10 Box Jumps Overs, 12/8 10 Push Ups Strength 4x4 Back Squats @ 80% of Monday's Heavy Triple E3M...
I Love CrossFit EMOM's!!!
Warmup 400M Run 100Ft Broad Jumps 30 Hollow Rocks 30 Ball Cleans WOD - Metcon 20 Minute EMOM Even: 15 Double Unders 5 Toes to Bar Odd: 3...
More Squats = Getting Stronger
Warmup Coach Led Strength Back Squats 15 Minutes to Establish Heavy Triple Then... 2x5 @ 70% of Above WOD - Metcon 10Minute AMRAP 2...
