WOD

WORKOUT OF THE DAY Warm Up:Joint Prep 20’ Lunge Walk20’ Walking Hamstring Stretch20’ High Knees20’ Butt Kickers Skill: Sumo Dead Lift High Pull ProgressionPull Ups WOD:Run... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:   WOD:Mobility Day– First Rib MobBanded Overhead Distraction Tricep Smash w/Lax BallGlobal Gut SmashLax Ball Glute SmashQuad and... Read More

WORKOUT OF THE DAY Warm Up:Jump Rope Warm Up10 Stink Bug Push Ups7 PVC Pass Throughs10 PVC Thrusters Skill: Med Ball Clean Progression  WOD: AMRAP... Read More

WORKOUT OF THE DAY Warm Up: Mixed Tabata, 3 Rounds-V-UpsHip Circle SquatsGrass HoppersSki Skill: Toes to Bar Progression   WOD: 21-15-9Toes to Bar15-10-5Front Squats Skill:400 m... Read More

WORKOUT OF THE DAY Warm Up: Joint Prep Skill: Overhead Squat Therapy WOD: “Death By”-Odds: Overhead SquatsEvens: Toes to Bar Skill:Enjoy Your Day!    ... Read More

WORKOUT OF THE DAY Warm Up: 10-15 Reps Each-GDH Sit UpsHip ExtensionsHand Release Push UpsKB ShrugsJumping Lunges EachKipping SwingsLow Box Jumps   Skill: Bar MU... Read More

WORKOUT OF THE DAY Warm Up: 7 Plank UpsFoward Rolls8 Backward Lunge StepsSpiderman Stretch7 PVC Pass ThroughsTraveling See Saw8 BurpeesInch Worm Skill: HSPU Skill WorkPistol... Read More

WORKOUT OF THE DAY Warm Up: Crossfit Warm Up   Skill: Squat TherapyHeel Balance Drill   WOD: 21-15-9Sit upsKettle Bell SwingsWall Ball Skill:Weakness Work  ... Read More

WORKOUT OF THE DAY Warm Up: Run 200m12 Hip Extensions12 Squats12 BB Shrugs12 BB Hang Power Cleans12 BB Press12 Lateral Hurdle Hops   Skill: Push... Read More

WORKOUT OF THE DAY Warm Up: Row 2 Min2 Rounds8 Squats8 V ups6 Kipping Swings6 PVC Push Press Skill: Rowing Skill WOD: JackieRow 100050 Thrusters30... Read More