WOD

WORKOUT OF THE DAY Warm Up:Run 400m20 Hip Circle Steps20 Banded GMs12 Sit Ups8 Back Extensions Skill:Calf StretchDouble Unders  WOD:21-15-9 Deadlifts84-60-27Double Unders Skill/Mobility:Weakness Work    ... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Burgener Warm Up WOD:Squat Snatch 1-1-1-1-1 Skill/Mobility:Snatch Grip DL-  3 Sets of 5 (mod weight)      ... Read More

WORKOUT OF THE DAY Warm Up:10 V-Ups—- Bear Crawl 25’10 Push Ups— Crab Walk 25’10 Hip Hurdles Each Direction— Inch Worm 25’10 Kipping Swings —-... Read More

WORKOUT OF THE DAY Warm Up:Running Warm Up10 PVC Squats 8 PVC Pass Throughs Skill:T-Spine Thoracic MobOverhead Squats WOD:“Nancy”-5 RoundsRun 400m15 OHS Skill/Mobility:Couch StretchIT Band Rollout... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Movement Review/ Warm Up WOD:30 Reps of each for time:Toes to BarPush UpsDumbbell Box Step UpsSit UpsWall... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Box Jump Overs WOD:21-15-9 Reps for time of:Kettle Bell SwingBox Jump Overs Skill/Mobility:Tempo- EMOM for 6 Rounds5-7 Push... Read More

WORKOUT OF THE DAY Warm Up:Rowling x4, no MaxRound 1-  V-upsRound 2-  Jumping LungeRound 3-  Stinkbug Push UpsRound 4-  Burpees Skill: WOD:Mobility Day-Overhead Tissue SmashRhomboid... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Overhead Squat Therapy WOD:As Many Rounds as Possible in 20 Minutes of:7 Pull Ups14 Overhead Squats21 Cal... Read More

WORKOUT OF THE DAY Warm Up:2x Thru10 Plank Ups- Cartwheels10 See Saw Squats— Spider-Man Stretch8 KB Swings— High Knees8 Burpees— Toy Soldiers Skill:HSPU Tripod HSPU Progression... Read More