WOD

  WORKOUT OF THE DAY Warm Up: CrossFit Warm Up    Skill: Toes to Bar skill work   WOD: 30-20-10 Reps for time of: Ski/... Read More

  WORKOUT OF THE DAY Warm Up: Joint Prep Routine  15 Sit Ups  25’ Walking Samson Stretch 10 Ring Rows 25’ Spiderman Stretch 5 Tuck... Read More

  WORKOUT OF THE DAY Warm Up: Mixed Tabata of: Single Unders Kipping Swings Jumping Squats Push Ups  Inch Worm  Dips   Skill: Box Rock... Read More

  WORKOUT OF THE DAY Warm Up: Row 400 m 12 Barbell Good Mornings 12 GHD Sit Ups  12 Jumping Squats 12 Barbell Push Press... Read More

  WORKOUT OF THE DAY Warm Up: CrossFit Warm Up    Skill: Global Gut Smash, 2 min Knee Gap Smash   WOD: 9-8-7-6-5-4-3-2-1 Box Jump... Read More

  WORKOUT OF THE DAY Warm Up: Ski 2 min 30 seconds each: Plank Hold Banded Good Mornings Pause Squats DB Press DB Bent-Over Row... Read More

  WORKOUT OF THE DAY Warm Up: CrossFit Warm Up  Brief Running Warm Up    Skill: Review Thrusters & Devil Press Warm Up Deadlift  ... Read More

  WORKOUT OF THE DAY Warm Up: Run 400m 20 Banded GMs 15 KB Swings 10 Push Ups  10 Tuck Jumps 5 Back Extensions   ... Read More

  WORKOUT OF THE DAY Warm Up: Joint Prep Junkyard Dog, 5 reps each   Skill: Super Front Rack Mob T-Spine Overhead Extension Smash  ... Read More

  WORKOUT OF THE DAY Warm Up: 1 min Each- Plank Hold, Squats, Low box jumps -Dynamic Warm Up    Skill: 30 Single Unders 3... Read More