20.01.2022 A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep STRENGTH Strict Pull-Up 4 x 5 Strict Handstand Push-Up 4 x 5 WOD "SQUARE UP" 3...

19.01.2022 B) BODY CROSS "HIIT SMART" 8' EMOM x 3 Rounds: 1 - Power Pistol Squats ('45) 2 - High-To-Low Plank ('45) 3 - DB Snatches ('45)...

18.01.2021 A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep STRENGTH Back Squat 1x5 @65% 1x5 @73% 2x5 @78% 1x5+ @78% WOD "JOKER" For Time: 1 -...

17.01.2022 A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep STRENGTH On The Minute x 6 Min 1: 5 Push Jerks Min 2: 5 Thrusters WOD "WINTER...

14.01.2021 A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep WOD "CHEER UP" 23' AMRAP 200m Run 10 Overhead Squats 10 Pull-Ups 10 Handstand...

13.01.2021 A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep STRENGTH Banded Deadlift 5 x 10 WOD "10 FOR THE WIN" 10' AMRAP: 10 Front Squats 10...

12.01.2022 A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep STRENGTH Strict Press 3x5 @70% 1x5+ @70% WOD "THREE STRIKES" 12' AMRAP: 3 DB Front...

11.01.2022 A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep STRENGTH Back Squat 3x5 @70% 1x5+ @70% WOD "BOUNCER" For Time: 10 - 20 - 30 - 20 -...

10.01.2022 A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep STRENGTH Pull-Up 5 x 5 WOD "MARSTON" 18' AMRAP: 5 Front Squats 10 Toes-To-Bar 15...

07.01.2021 A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep SKILLS Hang Power Clean WOD "SAM'S JAM" 5 RFT: 30 Double Unders 1 Round of DT [DT:...

06.01.2021 A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep STRENGTH Strict Handstand Push-Up 5 x 6 15 Hollow Rocks After Each Set WOD "HOLY...

05.01.2022 A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep STRENGTH Strict Press 1x5 @40% 1x5 @50% 1x5 @60% WOD "ONLY FRANS" For Time: 15 -...

04.01.2022 A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep STRENGTH Back Squat 1x5 @40% 1x5 @50% 1x5 @60% WOD "PUSH TO START" For Time: 2 - 4...

03.01.2022 A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep STRENGTH Push Press 4 x 5 WOD "I'M FEELING '22" 22' AMRAP: 22 Box Jump Overs 22...

30.12.2021 A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep STRENGTH Strict Press 1 x 5@ 50% 1 x 3 @ 60% 1 x 2 @ 70% 1 x 1 @ 75% 1 x Max Reps...

29.12.2021 B) BODY CROSS "2021 HIIT" 8' EMOM x 3 Rounds: 1 - Box Jumps ('45) 2 - Elevated Shoulder Taps ('45) 3 - Weighted Wall Sit ('45)...

28.12.2021 A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep STRENGTH Back Squat 1x5 @ 50% 1x3 @ 60% 1x2 @ 70% 1x1 @ 75% 1xMax Reps @80% WOD...

27.12.2021 A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep STRENGTH On The Minute x 6: Min 1: 5-8 Strict Chin-Ups Min 2: 3-6 Strict HS...

24.12.2021 A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep WOD "12 DAYS OF CHRISTMAS" FOR TIME: 1 Thruster 2 Front Squats 3 Push Presses 4 BF...

23.12.2021 A) CROSS WARM-UP Dynamic Warm-Up & WOD Prep STRENGTH Strict Handstand Push-Up 3 x 5 10 Inverted Rows After Each Set WOD...