WOD

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

WORKOUT OF THE DAY Warm Up: Joint Prep Skill: Overhead Squat Therapy WOD: “Death By”-Odds: Overhead SquatsEvens: Toes to Bar Skill:Enjoy Your Day!    ... Read More

WORKOUT OF THE DAY Warm Up: 10-15 Reps Each-GDH Sit UpsHip ExtensionsHand Release Push UpsKB ShrugsJumping Lunges EachKipping SwingsLow Box Jumps   Skill: Bar MU... Read More

WORKOUT OF THE DAY Warm Up: 7 Plank UpsFoward Rolls8 Backward Lunge StepsSpiderman Stretch7 PVC Pass ThroughsTraveling See Saw8 BurpeesInch Worm Skill: HSPU Skill WorkPistol... Read More