WOD

CrossFit Purpose – CrossFit Warm-up 3 Min Bike then Banded Arm Stretches Foam Roll Back Arm Circles Gymnastics Take 20 Minutes to work on –... Read More

CrossFit Purpose – CrossFit Warm-up 2 Rds 10 Banded Trunk Twists 15 Sits Ups 20 Flutter Kicks 10 Air Squats Toes-To-Bar (10 Min EMOM Pick... Read More

CrossFit Purpose – CrossFit Warm-up 2 Rds – 1 Min Cardio of Choice – 5 Push Ups – 5 Inch Worms Power Clean (5 Set... Read More

CrossFit Purpose – CrossFit Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP10 DBall Over the Shoulder 10 DBall Squats 5 Burpees Over the DBall

CrossFit Purpose – CrossFit Warm-up 50’ bear crawl 50’ hollow walk (monster walk) 30 sec hollow hold on ground Then 500 m row Strength/Skill 4... Read More

CrossFit Purpose – CrossFit Warm-up 2 rounds 250 m row 5 Barbell good mornings 10 air squats Strength/Skill 3 Rds 10 Strict Pulls Ups (Bar... Read More

CrossFit Purpose – CrossFit Warm-up 250 m ski 10 slow squats 1000 m bike erg Wrist mobility, spend 1 min in bottom of squat Strength/Skill... Read More

CrossFit Purpose – CrossFit Warm-up Calf Stretch, Hamstring Stretch, Pec Stretch in rings. Foam Roll if needed. 1000 m row Strength/Skill 4 rounds (slow and... Read More

CrossFit Purpose – CrossFit Warm-up 2 rounds 200 m row 10 ring rows Stretch as needed Strength/Skill 9 min EMOM 30 sec plank 20 sit... Read More

CrossFit Purpose – CrossFit Warm-up 2 rounds 1 min cardio of athlete choice 10 ring rows 10 sit ups 10 superman Strength/Skill 4 rounds 2... Read More