WOD

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Clean and Jerk WOD:6 Rounds for time of:10 Handstand Push Ups8 Clean and Jerk6 Burpee Box Jump Overs... Read More

WORKOUT OF THE DAY Warm Up: CrossFit Warm Up, Every Other Movement Perform 1 Shuttle Run Skill: WOD:Mobility DayPlantar SmashKettlebell Calf Roll (use the handle... Read More

WORKOUT OF THE DAY Warm Up: 2xSki 200 m10 Sit Ups10 Push Ups10 Hanging Shrugs Skill:Rhomboid SmashSprint Start WOD:TabataRow for CalsRest 1 MinuteTabata Strict Pull... Read More

WORKOUT OF THE DAY Warm Up: Running Warm Up Skill:Hip MobilityMovement Warm Up WOD:Complete the Following for Time:Run 800 m50 Kettle Bell Swings50 Wall Ball50... Read More

WORKOUT OF THE DAY Warm Up: Med Ball Warm Up Skill:Movement Warm Up WOD:Partner Halloween WOD:For Time:150 Double Unders (total)125 Push Press100 Cal Ski (must... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Banded OH DistractionMuscle Ups WOD:Alternating Tabata of:Muscle upsKettle Bell SwingsBox Jumps Skill/Mobility:3 Rounds:30 Goblet Squats/:30 Burpees Rest 1:00 between... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Power Cleans WOD:As Many Rounds as Possible in 10 Minutes, ascending by 3’s of:Power CleansGHD Sit Ups... Read More

WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Hip MobilityFront Rack Mob WOD: 5 Rounds for time of:Run 400 m10 Front Squats Skill/Mobility: 3-4 Min... Read More

WORKOUT OF THE DAY Warm Up:Jog 400m2 x 8  each- Hip Extensions, Jumping Squats, Banded Shrugs, PVC Pass Throughs, BB Snatch Grip DLs Skill: Burgener... Read More

WORKOUT OF THE DAY Warm Up: Dynamic Mobility Skill:Squat TherapyPull UPS WOD:30-20-10 Reps for time of:Pull UpsAir SquatsPush Ups Skill/Mobility:Weakness Work