WEEK #6, Day 1 WARM-UP 1) Barbell Pull-Over Series, 10 reps 2) Half Kneeling KB Bottom’s Press, 10 reps R/L 3) Barbell OH Press Warm-Up (...

WARM-UP 1) 2 Rounds of a + b: a) Hollow Body Hold w/Banded Pull-Over, 10 reps b) Scap Pull-Ups, 10 reps 2) Negative Pull-Up’s w/Pauses,...

WARM-UP 1) Dynamic Running Warm-Up & Speed Ladder, 5 minutes 2) Single-Leg KB RDL with Pause (5s), 10 reps R/L 3) Single-Leg Banded Hip...

WARM-UP 1) Snatch Foot Work: 10 reps to power + 10 reps to full squat 2) Snatch Bar Warm-Up (5 reps each) - Hip Snatch Jump, NO Shrug -...

HAPPY 2019, CROSSFIT ANTHOLOGY FAMILY! Another new year, filled with opportunity & potential for progress & growth. This week, take some...

WARM-UP 1) Dynamic Running Warm-Up 2) Warm-Up for Kipping T2B & Pull-Ups 3) T-Spine & Lat Smash 4) Hollow Arch Stretch WOD PREP 1) 5 Toes...

WARM-UP 1) Hollow Body Hold, 10s + 5s Rest – 4X’s 2) Ring Dip Support Hold, 10s + Deep Dip Hold, 10s – 3X’s 3) Horizontal Shrugs, 10 reps...

WARM-UP 1) Starfish, 20s On, 10s Off - 3X's 2) Single Leg PVC Pipe Hip Hinge , 10 reps R/L 3) Tempo Floating Deadlifts, 10 reps @...

WARM-UP 1) Double Under Practice 2) Pistol Squat Warm-Up 3) Anterior Ankle Mobilization 4) Calf Smash 5) Pec Smash + Pec Stretch...

MERRY CHRISTMAS!! WARM-UP 1) 200m Jog 2) Barbell Warm-Up (thrusters, hang cleans, power jerks) 3) Scap Pull-Ups, 10 reps + 10 Kips + 5...