WOD

WORKOUT OF THE DAY Warm Up:Ski 1 min10 Sit Ups15 Banded Shrugs15 KB DeadliftsBurgener Warm Up, first half Skill:Cycling the Snatch WOD:Every Minute on the... Read More

WORKOUT OF THE DAY Warm Up:Row 10 Cal2 x Thru-10 Kipping Swings8 V-Ups8 Eye Level KB Swings8 BB Press3 Burpee Tuck Jumps Skill:Toes to Bar... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Lax Ball Trap SmashHang Power Clean WOD:As Many Rounds as Possible in 10 Minutes of15 Wall Ball 10... Read More

WORKOUT OF THE DAY Warm Up:Run 400m20 Hip Circle Steps20 Banded GMs12 Sit Ups8 Back Extensions Skill:Calf StretchDouble Unders  WOD:21-15-9 Deadlifts84-60-27Double Unders Skill/Mobility:Weakness Work    ... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Burgener Warm Up WOD:Squat Snatch 1-1-1-1-1 Skill/Mobility:Snatch Grip DL-  3 Sets of 5 (mod weight)      ... Read More

WORKOUT OF THE DAY Warm Up:10 V-Ups—- Bear Crawl 25’10 Push Ups— Crab Walk 25’10 Hip Hurdles Each Direction— Inch Worm 25’10 Kipping Swings —-... Read More

WORKOUT OF THE DAY Warm Up:Running Warm Up10 PVC Squats 8 PVC Pass Throughs Skill:T-Spine Thoracic MobOverhead Squats WOD:“Nancy”-5 RoundsRun 400m15 OHS Skill/Mobility:Couch StretchIT Band Rollout... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Movement Review/ Warm Up WOD:30 Reps of each for time:Toes to BarPush UpsDumbbell Box Step UpsSit UpsWall... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Box Jump Overs WOD:21-15-9 Reps for time of:Kettle Bell SwingBox Jump Overs Skill/Mobility:Tempo- EMOM for 6 Rounds5-7 Push... Read More