WOD

WORKOUT OF THE DAY Warm Up:Dynamic Mobility Skill:Dark Horse Rowing: 5 Points WOD:Row: 1k x 5 Skill/Mobility:Cool Down Walk 2 minutesCouch Stretch  

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:First RibPush Press Progression WOD:Death By:Odd: Pull Ups Even: Push Press Skill/Mobility:AbsPallof press/variations  – Press x 10... Read More

WORKOUT OF THE DAY Warm Up:2x Through8 Push Ups10 Lunge Steps10 Banded Shrugs8 KB Swings45’ Empty Sled Push Skill:Dumbbell Snatch WOD: 4 Rounds45’ Sled Push20... Read More

WORKOUT OF THE DAY Warm Up:Jump Rope Warm Up1 Min Plank Hold1 Min Squats  Skill:2-3 Min Hip MobSandbag Squats WOD:As Many Rounds as Possible in... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep20 Tricep Pull Downs15 BB Shrugs10 Box Jumps Skill:Cleans WOD:“Elizabeth”21-15-9CleansRing Dips Skill/Mobility:3 x 200m run 70-80% EffortTricep Smash  

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Devil Press and Sandbag Over Shoulder WOD:For Time:50 Box Jumps40 Sit Ups30 Thrusters20 Devil Press10 Sandbag Over... Read More

WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:1- Shuttle Run- 8 Eye Level KB Swings- 8 Kipping Swings2- Jog 100m – 5 KB Swings-... Read More

WORKOUT OF THE DAY Warm Up:Jog 200 mDynamic Mobility Skill:Partner Shoulder OpenerHSPU Progression  WOD:As Many Rounds as Possible in 12 Minutes of:30 Lunge Steps15 Handstand... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Push Jerk Progression WOD:30-20-10 Reps for time:Row for CalsToes to BarPush Jerks Skill/Mobility:SLIPS  

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:OHS Mob (1 and 2) WOD:Overhead Squats3-3-3-3-3 Skill/Mobility:Drop to 50% and Perform as Many as Possible OHSQuad Smash... Read More