WOD

    WORKOUT OF THE DAY WARM UP: Jump Rope 1 min 12 Banded Shoulder Shrugs 12 Hanging Knee Raises 12 Arm Circles Each Direction... Read More

      WORKOUT OF THE DAY WARM UP: Row 2 min 10 GHD Sit Ups 10 Scap Push Ups 10 Tuck Jumps 10 PVC... Read More

    WORKOUT OF THE DAY WARM UP: Med Ball Warm Up   SKILL: HPC x8 BB, 4 push ups HPC add weight x4, 2... Read More

  WORKOUT OF THE DAY WARM UP: Joint Prep Routine 10 Sit Ups 10 Lunge Steps 10 Ring Rows 10 Jumping Squats   SKILL: MU... Read More

  WORKOUT OF THE DAY WARM UP: 4 min Mixed Tabata of: Single Unders Banded Knee Squats Hip Extension V-Ups   SKILL: Deadlift Progression Warm... Read More

    WORKOUT OF THE DAY WARM UP: Row 500 M CrossFit Warm Up   SKILL: Foam Roll Lift Offs, 10 each Arm. Push Press... Read More

    WORKOUT OF THE DAY WARM UP: 15 Banded Good Mornings 10 Pause Squats (1 sec at bottom) 10 Banded Shoulder Shrugs 5 Tuck... Read More

LT. Michael P. MurphyUnited States Navy (SEAL)May 7, 1976 – June 28, 2005 LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL... Read More

  WORKOUT OF THE DAY WARM UP: CrossFit Warm Up Run 400m   SKILL: Overhead Squat Progression   WOD: Every Minute on the Minute x... Read More

  WORKOUT OF THE DAY WARM UP: Med Ball Warm Up   WOD: Mobility Day Barbell Trap Smash Banded Bully Barbell Rotator Smash T-spine Double... Read More