WOD

WORKOUT OF THE DAY Warm Up:CrossFit Warm UpSki 200m Skill:Shoulder Rotator SmashBurgener Warm Up (Power Snatch)Cycling the Snatch WOD:“Randy”:75 Power Snatches for Time (Rx 75/55)... Read More

WORKOUT OF THE DAY Warm Up:10 Sit Ups—- Forward Rolls10 Each Plank Shoulder Taps—- Inch Worm10 Squats—  Spider-Man Stretch 10 PVC Push Press— Roving Plank Skill:HS... Read More

WORKOUT OF THE DAY Warm Up:Running Warm Up12 Hanging Shoulder Shrugs12 Banded Lat Pull Downs12 Hip Hurdles Skill:Toes to Bar WOD:As Many Rounds As Possible... Read More

WORKOUT OF THE DAY Warm Up:Rowling x 4, 5 Max Burpee Penalty Per Round10 Hanging Knee Raises10 Pull Ups Skill:Rope Climb FootworkSandbag Carry WOD:4 Rounds... Read More

WORKOUT OF THE DAY Warm Up:Jog 200m15 Hip Circle Squats12 Sit Ups12 BB Lunge Mornings8 Seated Box Jumps30 Sec Front Rack Stretch Skill:Front Squat Review... Read More

WORKOUT OF THE DAY Warm Up:Med Ball Warm Up Skill:Devil Sandbag CleansSandbag Movements  WOD:In 3 Minutes x 4 Rounds15 Sit Ups6 Devil Sandbag CleansCarry Sandbag... Read More

WORKOUT OF THE DAY Warm Up:8 Reps Each CrossFit Warm UpRunning Warm Up Skill:Clean Progression WOD:Complete for Time:Run 200 m5 CleansRun 2004 CleansRun 200 3 CleansRun... Read More

WORKOUT OF THE DAY Warm Up:Joint PrepAnterior Compartment Smash Skill:Kipping Dip Sprint Start Rowing WOD:For Time:Row 400 M30 DipsRow 35025 DipsRow 300 20 DipsRow 25015 DipsRow 20010... Read More

WORKOUT OF THE DAY Warm Up:Row/Ski 5 minutes Skill: WOD:Mobility Day-Plantar SmashKnee Gap and SmashBarbell Quad SmashSingle Leg Flexion w/ER Bias (306)Double Lax Ball Low... Read More

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