WOD

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  

Join us after the Covered Bridge at John’s around 1pm (16939 6250 Rd) WORKOUT OF THE DAY Warm Up: Rolling x4 Skill:Overhead Squats WOD:AMRAP IN... Read More

WORKOUT OF THE DAY Warm Up:Jog 400mAMRAP 6:008 Sit Ups8 Plank Shoulder Taps 6 BB Shrugs6 Handstand Shrugs6 Tuck Jumps Skill:Power Cleans WOD:9-6-3-6-9 Reps for... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up, 8 Reps x2 Skill:KB SnatchMovement Warm Up WOD:Every Minute on the Minute x 16 Minutes:1: 10-12 Toes... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Hip MobWall Ball WOD:Complete for time:100 Double Unders100 Wall Ball100 Double Unders Skill/Mobility: Weakness Work