WOD

  WORKOUT OF THE DAY Warm Up: Dynamic Warm Up 15 banded GMs 10 Hip Circle Squats 10 Med Ball Thrusters   Skill: Banded Posterior... Read More

WORKOUT OF THE DAY Warm Up: Row 3 min Joint Prep   Skill: Overhead Squat Progression    WOD: Overhead Squats 5-5-5   Reduce Weight to... Read More

  WORKOUT OF THE DAY Warm Up: 10 Squats—- Lunge Walk 10 Plank Ups—- Inch Worm 10 Lateral Lunges—- Hurdle Over Under 10 KB Swings—-... Read More

  WORKOUT OF THE DAY Warm Up: Row 3 min Alternating Tabata (4 min) of- Ring rows and light wall ball   Skill: Thruster Progression ... Read More

WORKOUT OF THE DAY Warm Up: CrossFit Warm Up  Burgener Warm Up   Skill:  KB Clean & Jerk   WOD: 4 Rounds for time of:... Read More

WORKOUT OF THE DAY Warm Up: Mixed Tabata of: Single Unders Air Squats V-Ups Grass Hoppers    Skill: Kipping Swings to Targets Box Arch Snap... Read More

WORKOUT OF THE DAY Warm Up: CrossFit Warm Up   Skill: Banded overhead mob, 60 sec each Anterior Compartment Smash, 60 sec each Review DB... Read More

WORKOUT OF THE DAY Warm Up: Get up early Put Turkey in the Oven Skill: Drink coffee for time  WOD: Turkey Trot: Meet at Oak... Read More

  WORKOUT OF THE DAY Warm Up: Joint Prep Routine CrossFit Warm Up   Skill: Trap Smash, 60 sec each SDLHP progression    WOD: Alternating... Read More