WOD

  WORKOUT OF THE DAY Warm Up: Run 400m  16 Lunge Steps 10 Burpees 8 Pull Ups 30 sec Hollow Hold   WOD: Mobility Day... Read More

  WORKOUT OF THE DAY Warm Up: Joint Prep 10 Hanging Shrugs 5 x 3sec “L” hangs 10 Hip Circle Zombie Squats   Skill: L... Read More

  WORKOUT OF THE DAY Warm Up: Row 500m  10 Sit Ups, 10 Jumping Lunges each leg, 10 Banded Shrugs Burgener Warm Up for the... Read More

CROSSFIT TEENS WOD (12-18 Years Old) Warm Up 10 sit Ups 1 Shuttle Run 10 Squats 1 Shuttle Run 10 Push Ups 1 Shuttle Run... Read More

  WORKOUT OF THE DAY Warm Up: 2 Rounds of: 6 V-ups 6 PVC Good Mornings  6 Seesaw Press (light DB) 6 Jumping Squats  ... Read More

  WORKOUT OF THE DAY Warm Up: Jump Rope Warm Up 15 Sit Ups  15 Squats 10 Plank Ups  10 Reverse Lunge Steps 5 Strict... Read More

  WORKOUT OF THE DAY Warm Up: Ski 1 min CrossFit Warm Up    Skill: Dumbbell Snatch   DBS Cycling    WOD: 22-16-10 Reps for... Read More

  WORKOUT OF THE DAY Warm Up: Joint Prep Routine  Running Warm Up   Skill: Banded Hip Extension   WOD: Complete For Time: Run 800... Read More

  WORKOUT OF THE DAY Warm Up: Alternating Tabata of Sit Ups PVC Pass Throughs  See Saw Squats Kipping Swings   Skill: Pistol and HSPU... Read More

  WORKOUT OF THE DAY Warm Up: 250 m Row12 Sit Ups12 Push Ups12 Pause Squats12 Strict Press (barbell)   Skill: Review all movements and... Read More