WOD

General Warm Up: With a partner:Partner 1: GHD Hollow HoldPartner 2:10 Push UpsSwitchPartner 1:Dead HangPartner 2:10 SquatsSwitchPartner 1:PlankPartner 2: 20 Single UndersSwitchPartner 1:Overhead Plate HoldsPartner... Read More

General Warm Up: Jump Rope Warm Up Specific Warm Up: Mobility Work WOD: Alternating Tabata of:Double UndersKettle Bell SwingsPistols Cool Down: Mobility

General Warm Up: As Many Rounds as Possible in 7 Minutes at a warm up pace:6 Sit UpsSki 3 Cals6 Box Step UpsSki 3 Cals6... Read More

General Warm Up: Going Down and BackLunge and TwistSpider Man StretchTow SoldierInch WormHamstring StretchQuad StretchIn Between Each movement perform either a forward roll or a... Read More

General Warm Up: CrossFit Warm Up Specific Warm Up: Overhead Squat Therapy WOD: Death By:Bike for Cals x 3Rest 3 MinutesDeath By Overhead Squat Cool... Read More

General Warm Up: Plyo Warm Up Specific Warm Up: Knee Drive pop off GHD X 10Sit up to 45* X 5Sit up to parallel X... Read More

General Warm Up: Jump Rope Warm Up: Specific Warm Up: Pull Over Drills WOD: For Time:100 Double UndersThen:5-4-3-2-1Rope ClimbSandbag SquatsPull OversPower SnatchFinish with 100 Double... Read More

General Warm Up: CrossFit Warm Up: Specific Warm Up: Push Press Progression WOD: Life By:Sit UpsPush PressStarting at 12 reps of each in the minute,... Read More

General Warm Up: Dynamic Mobility Set Specific Warm Up: Paleo Chair X 1 MinSquat TherapyWarm Up KB Swings WOD: 4 Rounds for Time of:15 Kettle... Read More

General Warm Up: Going Down and BackLunge and TwistSpider Man StretchToy SoldierInch WormHamstring StretchQuad StretchIn Between Each movement perform either a forward roll or a... Read More