WOD

WORKOUT OF THE DAY Warm Up:Rowling x4, no MaxRound 1-  V-upsRound 2-  Jumping LungeRound 3-  Stinkbug Push UpsRound 4-  Burpees Skill: WOD:Mobility Day-Overhead Tissue SmashRhomboid... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Overhead Squat Therapy WOD:As Many Rounds as Possible in 20 Minutes of:7 Pull Ups14 Overhead Squats21 Cal... Read More

WORKOUT OF THE DAY Warm Up:2x Thru10 Plank Ups- Cartwheels10 See Saw Squats— Spider-Man Stretch8 KB Swings— High Knees8 Burpees— Toy Soldiers Skill:HSPU Tripod HSPU Progression... Read More

WORKOUT OF THE DAY Warm Up:Mixed Tabata, 3 Rounds- Sit UpsJumping SquatsBarbell ShrugsBarbell Press Skill:Cluster WOD:Every Minute on the Minute x 7 Minutes3 Clusters (Squat Clean Thruster)... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Ring/Bar MU SkillsThruster  WOD:5 Muscle Ups10 Thrusters15 Burpees20 Deadlifts25 Cal Ski20 Deadlifts15 Burpees10 Thrusters5 Muscle Ups Skill/Mobility:... Read More

WORKOUT OF THE DAY Warm Up:Run 400m2x Thru-8 Hanging Knee Raises8 Push Ups8 Kipping Swings to “L”8 PVC Press16 Lateral Hops Skill:Push Jerk WOD:7 Rounds... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Overhead Tissue SmashPull Up Progression WOD:“Death By”-Odd: Pull UpsEven: Wall Ball Skill/Mobility:Weakness Work          ... Read More

WORKOUT OF THE DAY Warm Up:1 min Ski10 Sit Ups10 Banded Shrugs10 Hand Release Push Ups10 DB Deadlifts Dynamic Flow Shoulders #1-4, 3 each Skill:HS... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm UpBurgener Warm Up Skill:Snatch Balance-50% x 10Warm Up Weight Jumps to at Least 80% WOD:Every Minute on the... Read More

WORKOUT OF THE DAY Warm Up:Med Ball Warm Up Skill:Sprint Start Row WOD:Partner WOD-Row As Many Meters as Possible in 15 min in 250 m... Read More