WOD

    WORKOUT OF THE DAY WARM UP: Ski/Row 500m CrossFit Warm Up   WOD: Barbell Trap Smash Anterior Compartment Smash Shoulder Capsule Mob Shoulder... Read More

    WORKOUT OF THE DAY WARM UP: Jog 400m 20 Lunge Steps 15 Sit Ups 15 Squats 10 Box Step Ups 10 Push Ups... Read More

    WORKOUT OF THE DAY WARM UP: Junk Yard Dog Banded Lateral Opener (p273), 1 min each   SKILL: Power Snatch Progression   WOD:... Read More

    WORKOUT OF THE DAY WARM UP: Row 250m 2x thru 30 sec Sit Ups 30 sec each Samson Stretch 30 sec Goblet Squats... Read More

    WORKOUT OF THE DAY WARM UP: Partner Plank vs CrossFit Warm Up (Switch every two movements)   SKILL: Rope Climb Footwork Drills Efficiency... Read More

    WORKOUT OF THE DAY WARM UP: CrossFit Warm Up   SKILL: Wall Ball Cycling Drills   WOD: Open WOD 19.1 AMRAP in 15... Read More

  WORKOUT OF THE DAY WARM UP: 2 x Through of 8 reps each: Sit Ups Ring Rows PVC Pass Throughs PVC Overhead Squats Kipping... Read More

    WORKOUT OF THE DAY WARM UP: Joint Prep Routine   SKILL: Review Double Unders 5 Push Ups, 10 Penguin Taps 2 Burpees, 10... Read More

    WORKOUT OF THE DAY   WARM UP: 2 min Row 1 min Plank Hold 30 sec Pull Ups 15 sec Dips   SKILL:... Read More

    WORKOUT OF THE DAY   WARM UP: Ski for 1 min 10 Push Ups 15 Abmat Sit Ups 20 Banded Good Mornings 15... Read More