WOD

WORKOUT OF THE DAY Warm Up:Med Ball Warm Up Skill:Devil Sandbag CleansSandbag Movements  WOD:In 3 Minutes x 4 Rounds15 Sit Ups6 Devil Sandbag CleansCarry Sandbag... Read More

WORKOUT OF THE DAY Warm Up:8 Reps Each CrossFit Warm UpRunning Warm Up Skill:Clean Progression WOD:Complete for Time:Run 200 m5 CleansRun 2004 CleansRun 200 3 CleansRun... Read More

WORKOUT OF THE DAY Warm Up:Joint PrepAnterior Compartment Smash Skill:Kipping Dip Sprint Start Rowing WOD:For Time:Row 400 M30 DipsRow 35025 DipsRow 300 20 DipsRow 25015 DipsRow 20010... Read More

WORKOUT OF THE DAY Warm Up:Row/Ski 5 minutes Skill: WOD:Mobility Day-Plantar SmashKnee Gap and SmashBarbell Quad SmashSingle Leg Flexion w/ER Bias (306)Double Lax Ball Low... Read More

WORKOUT OF THE DAY Warm Up:1 Minute Jump Rope15 Each Hip Circle Steps15 Pause Squats10 V-Ups10 Plank Ups1 Minute Jump Rope   Skill:Banded Front Rack... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm UpBurgener Warm Up Skill:Ring MU drillsBar MU Drills WOD:7 Rounds For Time:1 Squat Snatch3 Muscle Ups5 Bar Facing... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm UpBurgener Warm Up Skill: Pistol ProgressionReview/Warm Up Movements WOD:For Time:5 Hang Squat Cleans10 Bar Muscle Ups15 GHD Sit... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill: Box Jump Efficiency WOD:Alternating Tabata:Kettle Bell SwingsBox Jumps Skill/MobilityAbs- Accumulate 2 Minutes of Each- PlankHollow HoldL Sit  ... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Push Jerk WOD:As Many Rounds As Possible in 20 Minutes of:5 Front Squats10 Push Jerk15 Cal Ski... Read More

WORKOUT OF THE DAY Warm Up:Run 400m2 x Thru- 10 V-Ups15 Banded Face Pulls10 KB Sumo Deadlift High Pulls5 Burpee Tuck Jumps   Skill:Legs/Hips Drill Rowing Recovery... Read More