WOD

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Rope Climb FootworkWarm Up OH Walking Lunge WOD:3 Rounds for time-2 Rope Climbs15 Sit Ups20 Overhead Walking Lunges... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Banded Overhead Distraction Couch Stretch Pull Up Progression WOD:“Cindy”As Many Rounds As Possible in 20 Minutes-5 Pull Ups10 Push... Read More

WORKOUT OF THE DAY Warm Up:200m Run Forward/Backward20 Hip Circle Steps l/r15 Barbell GMs5 Back Extensions1 Minute of Plank Skill:Sumo Deadlift WOD:Sumo Deadlift3-3-3Extra wide sumo... Read More

WORKOUT OF THE DAY Warm Up:Rolling x 3Burgener Warm Up Skill:Cycling the Snatch WOD:For Time:21-15-9Row for CaloriesPower Snatch Skill/Mobility:Tempo Work-EMOM for 5 Minutes- 7 Toes... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:C2B ProgressionEmpty BB Rack Positions Lunge Warm Up WOD:For Time:20 Chest to Bar Pull Ups30’ Back Rack Lunge... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm UpSki 200m Skill:Shoulder Rotator SmashBurgener Warm Up (Power Snatch)Cycling the Snatch WOD:“Randy”:75 Power Snatches for Time (Rx 75/55)... Read More

WORKOUT OF THE DAY Warm Up:10 Sit Ups—- Forward Rolls10 Each Plank Shoulder Taps—- Inch Worm10 Squats—  Spider-Man Stretch 10 PVC Push Press— Roving Plank Skill:HS... Read More

WORKOUT OF THE DAY Warm Up:Running Warm Up12 Hanging Shoulder Shrugs12 Banded Lat Pull Downs12 Hip Hurdles Skill:Toes to Bar WOD:As Many Rounds As Possible... Read More

WORKOUT OF THE DAY Warm Up:Rowling x 4, 5 Max Burpee Penalty Per Round10 Hanging Knee Raises10 Pull Ups Skill:Rope Climb FootworkSandbag Carry WOD:4 Rounds... Read More

WORKOUT OF THE DAY Warm Up:Jog 200m15 Hip Circle Squats12 Sit Ups12 BB Lunge Mornings8 Seated Box Jumps30 Sec Front Rack Stretch Skill:Front Squat Review... Read More