WOD

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

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