WOD

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Hang Power Cleans WOD:10 Rounds for time of:3 Muscle Ups5 Hang Power Cleans7 Box Jumps Skill/Mobility:  ... Read More

Happy birthday John!  WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Thrusters and GHDs WOD:As Many Rounds as Possible in 16 minutes of:Run 400 M20 GHD... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Sumo Deadlift High Pull WOD:20-18-16-14-12-10-8-6-4-2 Reps for time of:Push UpsSumo Deadlift High Pull Skill/Mobility:Weakness Work    ... Read More

WORKOUT OF THE DAY Warm Up:AMRAP in 712 Pause Squats8 V Ups10 Hip Circle Steps l/r8 Box Jumps   Skill:Rack Safety and Spotting WOD:Back Squat... Read More

WORKOUT OF THE DAY Warm Up:2 x Jog 200m10 Sit Ups8 Push Ups6 Ring Rows8 Mountain Climbers  Skill:Rowing Efficiency  WOD:Complete for time:Row 100 CalsAt the... Read More

WORKOUT OF THE DAY Warm Up:Jump Rope Warm Up Skill:Banded OH DistractionPull Ups WOD:3 Rounds of 1 Minute on 30 Seconds rest:Kettle Bell SwingsPull UpsDouble... Read More

WORKOUT OF THE DAY Warm Up:Musical Medicine Ball Skill:Thrusters WOD:Every 5 Minutes x 4 roundsSki 20 Cals10 Thrusters12 Box Jump Overs Skill/Mobility:    

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Dumbbell Snatch WOD:3 Rounds20 DB Snatch15 Pull Ups10 Burpees5 Wall Walks Skill/Mobility:Shoulder Rotator SmashDelt SmashThread the Needle... Read More

WORKOUT OF THE DAY Warm Up:Joint PrepJump Rope 1 Min Skill:Power Cleans and Warm Up WOD:Every Minute on the Minute x 10 Minutes of:3-5 Power... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:The Catch and Release WOD:Row 2K for Time  Skill/Mobility:Prone Weighted Is Ys Ts, 3 Rounds of 6... Read More