WOD

WORKOUT OF THE DAY Warm Up: AMRAP in 6 minutes- 5 Sit Ups 5 Back Extensions 5 Stink Bug Push Ups 10 Hip Circle Steps... Read More

WORKOUT OF THE DAY Warm Up: CrossFit Warm Up   Skill: Wall Squat Pull up Progression   WOD: As Many Rounds as Possible in 15... Read More

WORKOUT OF THE DAY Warm Up: Joint Prep   Skill: Review Movements    WOD: Outside WOD: River Bottom Team WOD Run Across the bridge and... Read More

WORKOUT OF THE DAY Warm Up: CrossFit Warm Up    Skill: Pistols Double KB Push Press   WOD: 30 Cal Row 25 Double Kettle Bell... Read More

WORKOUT OF THE DAY Warm Up: Rowling x4, max penalty 5 Burpees   Skill:   WOD: Mobility Day- Banded Ankle Mobilization  Bone Saw Calf Smash... Read More

WORKOUT OF THE DAY Warm Up: Mixed Tabata, 3 Rounds- Pause Squats Sit Ups Barbell Shrugs  Jump Rope   Skill: Squat Cleans   WOD: 20-40-60-80-100... Read More

WORKOUT OF THE DAY Warm Up: CrossFit Warm Up    Skill: Burgener Warm Up Pull Up Progression   WOD: As Many Reps as Possible in... Read More

WORKOUT OF THE DAY Warm Up: Jog 400m 10 v-ups—Lunge Walk 30’ 10 Squats—- Walking Hamstring Stretch 30’ 10 Knee and Ankle Circles— Hurdle Over... Read More

WORKOUT OF THE DAY Warm Up: Med Ball Warm Up   Skill: Ring or Bar MU- Ring MU drills  Bar MU drills     WOD:... Read More

WORKOUT OF THE DAY Warm Up: CrossFit Warm Up   Skill: Front Rack Mobility Thrusters   WOD: Every Minute on the Minute x 10 Minutes ... Read More