WOD

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: CrossFit Warm Up   Skill: Front Rack Mobility Thrusters   WOD: Every Minute on the Minute x 10 Minutes ... 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: Joint Prep Skill: Clean High Pull  x12 *trainer notes- I know the video shows Snatch, just apply it to... Read More

WORKOUT OF THE DAY Warm Up: Running Warm Up Jump Rope 1 Minute   Skill: Rowing Mechanics   WOD: 2 Rounds for time: Run 800... Read More

WORKOUT OF THE DAY Warm Up: 8 V-Ups—- Forward Rolls  8 Push Ups—-  Spider-Man Stretch 8 Kipping Knee Raises—- Bear Crawl 8 PVC Thrusters—- Lunge... Read More

WORKOUT OF THE DAY Warm Up: Run 200m forward/backward 20 Hip Circle Steps 10 Pause Squats 180’ Sled Push   Skill: Wall Squat and Review... Read More