WOD

WORKOUT OF THE DAY Warm Up: 2x Thru, 30 sec Each- Side Plank Reach Thrus PVC Overhead Squats Banded Shrugs Lunge Steps Burpee Tuck Jumps... Read More

WORKOUT OF THE DAY Warm Up: Joint Prep    Skill: GHD Sit Up Thrusters   WOD: 15-12-9-6-3 Reps for time of: GHD Sit Ups Thrusters... Read More

WORKOUT OF THE DAY Warm Up: Partner Warm Up- 1 person moving, 1 doing the static hold, then switch 10 Sit Ups vs Hollow Hold... Read More

WORKOUT OF THE DAY Warm Up: AMRAP in 6 minutes- 5 Sit Ups 5 Back Extensions 5 Stink Bug Push Ups 10 Hip Circle Steps... Read More

WORKOUT OF THE DAY Warm Up: CrossFit Warm Up   Skill: Wall Squat Pull up Progression   WOD: As Many Rounds as Possible in 15... Read More

WORKOUT OF THE DAY Warm Up: Joint Prep   Skill: Review Movements    WOD: Outside WOD: River Bottom Team WOD Run Across the bridge and... Read More

WORKOUT OF THE DAY Warm Up: CrossFit Warm Up    Skill: Pistols Double KB Push Press   WOD: 30 Cal Row 25 Double Kettle Bell... Read More

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