WOD

WORKOUT OF THE DAY Warm Up:Ski 1 Min10 Plank Ups20 Banded Lat Pull Downs15 Banded Pull Aparts10 Kipping Swings3x 3 Sec Dip Negative Skill:Bar MU... Read More

WORKOUT OF THE DAY Warm Up:Dynamic Mobility Warm UpSkill:Anterior Compartment Smash Banded Hip ExtensionPacing the Row WOD:Row 5K Skill/Mobility:Quad Smash 

WORKOUT OF THE DAY Warm Up:Musical Med BallSkill:Push Press WOD:Alternating Tabata of:Push PressFront Rack Lunge Steps Skill/Mobility:  

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Chest to Bar Progression Power Cleans WOD:As Many Rounds as Possible in 6 Minutes, 1 Minute rest x... Read More

WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Overhead Squats WOD:5 Rounds for Time of:Run 200 M12 Overhead Squats Skill/Mobility:Weakness Work   

WORKOUT OF THE DAY Warm Up:1 Min EachRow Sit UpsSquatsBanded GMsLight KB SDLHP Skill:Kettlebell Swings and CyclingSetting your damper Rowing Pacing WOD:For Time:100 Kettle Bell SwingsRow... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Movement Review and Scaling WOD:For Time:25 GHD Sit Ups20 Dumbbell Snatch15 Handstand Push Ups10 Burpee Box Jump... Read More

WORKOUT OF THE DAY Warm Up:Dynamic Mobility Warm UpJump Rope 1 Min Skill:Thrusters WOD:For Time:100 Double Unders15-10-5 ThrustersToes to Bar100 Double Unders Skill/Mobility:Cool Down 3-4 min... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Push Press WOD:Every Minute on the Minute x 21 Minutes of:1: 7 Shuttle Runs2: 15 Push Press3:... Read More

  WORKOUT OF THE DAY Warm Up:Mixed Tabata, 3 Rounds-V UpsHand Release Push UpsKipping Swings KB Swings Skill:Sumo DL High Pull WOD:21-15-9 Reps For Time of:Pull... Read More