WOD

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Movement Review WOD:“12 Days of Christmas”1 Rope Climb2 Deadlifts3 Toes to Bar4 Double Kettle Bell Thrusters5 Handstand... Read More

Happy Birthday Gabe L and Meredith!WORKOUT OF THE DAY Warm Up:Dynamic Mobility  Skill:Muscle Up ProgressionWarm Up OHS Weight WOD:9-7-5 Reps for time of:Muscle UpsOverhead Squats... Read More

WORKOUT OF THE DAY Warm Up:AMRAP in  7 min8 Sit Ups8 Squats10 Banded GMs8 Eye Level KB Swings4 Sandbag DLs Skill:Anterior Compartment SmashSandbag Carry and... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Banded Shoulder DistractionMovement Scaling WOD:“Angie”:For Time:100 Pull Ups100 Push Ups100 Sit Ups100 Squats Skill/Mobility:Mobilize  

WORKOUT OF THE DAY Warm Up:Joint Prep15 Banded Shoulder Shrugs15 Banded GMs10 Box Jumps Skill:Power Cleans WOD:“Death By”:Power Cleans Skill/Mobility:Trap SmashWeakness Work  

WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Hip Mobility 2 Wall Ball WOD:8 Rounds for time of:Run 100 M10 Wall Ball Skill/Mobility:4 Min Cool Down... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Standing Shoulder OpenerOverhead Squat WOD:10-9-8-7-6-5-4-3-2-1 Reps For Time of:Overhead SquatsBox JumpsToes to Bar Skill/Mobility:

WORKOUT OF THE DAY Warm Up:Dynamic Mobility Skill:Dark Horse Rowing: 5 Points WOD:Row: 1k x 5 Skill/Mobility:Cool Down Walk 2 minutesCouch Stretch  

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:First RibPush Press Progression WOD:Death By:Odd: Pull Ups Even: Push Press Skill/Mobility:AbsPallof press/variations  – Press x 10... Read More

WORKOUT OF THE DAY Warm Up:2x Through8 Push Ups10 Lunge Steps10 Banded Shrugs8 KB Swings45’ Empty Sled Push Skill:Dumbbell Snatch WOD: 4 Rounds45’ Sled Push20... Read More