WOD

WORKOUT OF THE DAY Warm Up:Mixed Tabata, 3 rounds-See Saw SquatsKB DeadliftsBackward Lunge StepsPVC Muscle Snatch Skill:Pistols Warm Up Sandbag Over Shoulder WOD:As Many Rounds as... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Thoracic MobSprint Start Rowing WOD:Row 500 M x 5Equal work to rest ratio Skill/Mobility:Deficit Push Ups- use plates/parallettes... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Kipping Dip WOD:“Elizabeth”-21-15-9 Reps for Time of:CleansDips Skill/Mobility:Anterior Compartment Smash  SLIPS            ... Read More

WORKOUT OF THE DAY Warm Up:10 Sit Ups—- Walking Samson Stretch10 Push Ups—- Backward Lunge Walk10 Hanging Shrugs—- Hurdle Over/Under10 Mountain Climbers—- Toy Soldiers Skill:Bar... Read More

WORKOUT OF THE DAY Warm Up:10 Each- Sit Ups, Push Ups, See Saw Squats, Mountain Climbers Cone Game Skill:Double Kettle Bell Clean WOD:Every two minutes... Read More

WORKOUT OF THE DAY Warm Up:10 Reps Each-Sit UpsHand Release Push UpsHip ExtensionsJumping SquatsDipsLow Box Jumps Skill:Barbell Quad Smash Dumbbell Thruster WOD:“Death By”-Dumbbell ThrustersBox Jump... Read More

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