Tuesday, April 2, 2019
WORKOUT OF THE DAY WARM UP: Joint Prep Routine 7 Squats 7 Push Ups 7 Tuck Jumps 7 Grass Hoppers SKILL: Burpee Box Jump... Read More
Kids: April 1, 2018
Warm up: Freeze Tag: Skill work: The Clean: Dip, Shrug, Drop and Stand WOD Rock around the Clock Set up 12 cones in a large... Read More
Monday, April 1, 2019
WORKOUT OF THE DAY WARM UP: 20 KB Deadlifts 15 Sit Ups 15 Banded Good Mornings 10 Jumping Squats 10 Push Ups 5 Vertical Jumps... Read More
Saturday, March 30, 2019
WORKOUT OF THE DAY WARM UP: CrossFit Warm Up Burgener Warm Up SKILL: Push Jerk Progression Warm Up Overhead Squat WOD: 3 Rounds... Read More
Friday, March 29, 2019
WORKOUT OF THE DAY WARM UP: Med Ball Warm Up 2 min Jump Rope SKILL: 10 min Muscle Up Skills & Drills WOD:... Read More
Thursday, March 28, 2019
WORKOUT OF THE DAY WARM UP: Row 500 m Joint Prep WOD: Mobility Day QL Smash Side Hip Smash Glute Smash & Floss Couch... Read More
Wednesday, March 27, 2019
WORKOUT OF THE DAY WARM UP: Alternating Tabata (4min) of: Squats Kettlebell Swings 1 min Banded Overhead Distraction, 1 min SKILL: Warm Up Front... Read More
Tuesday, March 26, 2019
WORKOUT OF THE DAY WARM UP: 10 Reps each- Sit Ups, Hip Extensions, Push Ups, Jumping Lunges, Kipping Swings, Dips Running Warm Up SKILL:... Read More
Monday, March 25, 2019
WORKOUT OF THE DAY WARM UP: Row 3 min 20 Banded GMs 15 Hanging Shoulder Shrugs 20 Banded Lat Pull Downs 10 Kip Swings... Read More
Saturday, March 23, 2019
WORKOUT OF THE DAY WARM UP: Partner Med Ball Warm Up SKILL: Pistol Skill Work 4 reps each drill/each leg WOD: Partner Leap... Read More