15.10.2021 A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep WOD "OH MY TOSH" [On The 0:00] 200m Run 3 Thrusters [On The 2:00] 10 Burpees 6...

14.10.2021 A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep STRENGTH On The Minute x 8 Minutes: Min 1: 4-6 Strict Pull-Ups Min 2: 6 Push...

13.10.2021 A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep STRENGTH DB Push Press 5 x 3 WOD "NICKNACK" 10 Rounds For Time: 3 Thrusters 4...

12.10.2021 A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep STRENGTH Back Squat 5 x 6 All Sets @75% of 1 RM Back Squat WOD "THROW IT BACK" 14'...

11.10.2021 A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep STRENGTH Deadlift 4 x 6 WOD "HEARTACHE" 3 Rounds For Time: 10 Front Squats 15...

08.10.2021 A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep WOD "FRANCINE" 10 Rounds For Time: 12 Wallballs 10 Box Jumps 8 Pull-Ups 6 V-Ups 4...

07.10.2021 A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep STRENGTH On The Minute For 6 Minutes: 5 Thrusters WOD "FREDDY GOES SURFING" For...

06.10.2021 A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep STRENGTH Strict Press 5 x 3 WOD "FURIOUSLY FAST" 6' AMRAP: 5 Pull-Ups 10 Push-Ups...

05.10.2021 A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep STRENGTH Grit Squats Week 9: 1 Rep Max Back Squat WOD "HELEN" 3 RFT: 400m Run 21...

04.10.2021 A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep STRENGTH 8' EMOM: Min 1: 5 Push Presses Min 2: 4-6 Strict Chin-Ups WOD "CLIMBING &...

01.10.2021 A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep WOD "TURF & TURF" [On The 0:00] 3 Rounds: 200m Run 25 KB Swings [On The 9:00] 3...

30.09.2021 A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep STRENGTH Banded Deadlift 3 x 5 WOD "CANNOLI" For Time: Buy-In: 40 Air Squats 3...

29.09.2021 A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep STRENGTH Push Jerk 5 x 5 WOD "WALKING ON SUNSHINE" 4' AMRAP x 3 Rounds: 5 Front...

28.09.2021 A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep STRENGTH Grit Squats Week 8 Pause Back Squat: 5 x 3 Set 1 @70% Set 2 @75% Set 3-5...

27.09.2021 A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep STRENGTH 8' EMOM: Min 1: 4-6 Strict Pull-Ups Min 2: 4-6 Strict Handstand Push-Ups...

A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep WOD "BLUE COLLAR" 3 Rounds For Time: 400m Run 20 Pull-Ups 20 Burpee Box Jump Overs 200m Run...

A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep STRENGTH Floor Press 3 x 8 WOD "SK8ER" 15' AMRAP: 15 Wallballs 12 Push-Ups 9 Front Squats 6...

A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep STRENGTH Push Presses 5 x 5 WOD 7' AMRAP: 30 Double Unders 15 Air Squats 10 Push Presses 5...

A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep STRENGTH Grit Squats Week 7 Back Squat: 6 - 6 - 4 - 4 Set 1+2 @73% Set 3+4 @78% WOD "ARMS...

A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep STRENGTH On The Minute x 8: Min 1: 5 Thrusters- Min 2: 5 Strict Pull-Ups WOD "TIPPY TOES" 8...