Main – CrossFit Group WOD

I’ll at the gym a bit early to start getting the WOD ready. Feel free to get in a bit early to get warmed up. We’ll allocate 45 minutes to the WOD.

Coach Led – 10 min (No Measure)

Warmup movement and mobility

OCR Training with Coach Tom (Time)

12 X 400M Run or Row


12 X 200M Run

At the end of each run you will complete one of the following (does not have to be done in order)

50 Foot Crawl

50 Foot Bag Drag

100M Sled Push

2 Rope Climbs

Box to Box Hop

3 X Bar Muscle Up and Over

5 X Tire Flip

100M Farmer’s Carry

Ring Traverse

10 X Medicine Ball Heave

2 X Turkish Get-Up/Arm

50M Keg Carry