WOD

WORKOUT OF THE DAY Warm Up:Mixed Tabata- Arch to Hollow Rolls ( 2 sec hold each)Hand Release Push UpsHanging Knee RaisesJumping Lunges Skill:Squat Therapy Toes to Bar... Read More

WORKOUT OF THE DAY Warm Up:15 Sit Ups5 Back Extensions10 Pause Squats10 Glute Ham Raises15 KB Deadlifts2 Shuttle Runs   Skill:Lax Ball Hamstring Smash Sandbag tech... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Rope Climb FootworkWarm Up Sled Push WOD:As Many Reps as Possible in 15 Minutes of:1 Rope Climb10... Read More

WORKOUT OF THE DAY Warm Up:AMRAP in 7 Minutes- 10 Hollow Rocks6 Russian Push Ups10 Mountain Climbers6 Kipping Swings20 Single Unders Skill:Bar MU Drills-Tension DrillArch/Hollow to... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Front Rack Mobility WOD:Front Squats 5-5-5 Reduce weight to 50% of max weight and perform as many pause... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Standing Shoulder OpenerChest to Bar Pull Ups WOD:5-10-15 Reps for time of:Chest to Bar Pull UpsHand Stand... Read More

WORKOUT OF THE DAY Warm Up:Dynamic Mobility Warm UpJog 200m    Skill:Quick Review of Movements and Warm Up   WOD:As Many Reps as Possible in... Read More

WORKOUT OF THE DAY Warm Up:Rolling x3, no Burpee Cap15 Hip Circle Squats10 Med Ball Press   Skill:Wall Ball Efficiency   WOD:For Time:120 Wall Ball 120... Read More

WORKOUT OF THE DAY Warm Up:Medicine Ball Warm Up   Skill:Sprint Start Ski    WOD:Partner WOD:  AMRAP in 7 Minutes, Leap Frog Style- 5 Cal Ski6... Read More

WORKOUT OF THE DAY Warm Up:AMRAP in 7 Minutes- 6 Sit Ups12 Banded Good Mornings12 Hip Circle Steps left/right6 Banded Shrugs6 PVC Press12 Tuck Jumps  ... Read More