WOD

WORKOUT OF THE DAY Warm Up:1 Minute Jump Rope15 Each Hip Circle Steps15 Pause Squats10 V-Ups10 Plank Ups1 Minute Jump Rope   Skill:Banded Front Rack... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm UpBurgener Warm Up Skill:Ring MU drillsBar MU Drills WOD:7 Rounds For Time:1 Squat Snatch3 Muscle Ups5 Bar Facing... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm UpBurgener Warm Up Skill: Pistol ProgressionReview/Warm Up Movements WOD:For Time:5 Hang Squat Cleans10 Bar Muscle Ups15 GHD Sit... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill: Box Jump Efficiency WOD:Alternating Tabata:Kettle Bell SwingsBox Jumps Skill/MobilityAbs- Accumulate 2 Minutes of Each- PlankHollow HoldL Sit  ... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Push Jerk WOD:As Many Rounds As Possible in 20 Minutes of:5 Front Squats10 Push Jerk15 Cal Ski... Read More

WORKOUT OF THE DAY Warm Up:Run 400m2 x Thru- 10 V-Ups15 Banded Face Pulls10 KB Sumo Deadlift High Pulls5 Burpee Tuck Jumps   Skill:Legs/Hips Drill Rowing Recovery... Read More

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