WOD

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Squat TherapyBurgener WOD:For Time:40 Air Squats30 Pull Ups20 Power Snatch10 Calorie Row Skill/Mobility:Side Plank Reach Throughs 2x... Read More

WORKOUT OF THE DAY Warm Up:Jump Rope Warm Up Skill:Wall SquatThrusters and Warm Up WOD:10-8-6-4-2 Thrusters50-40-30-20-10Double Unders Skill/Mobility:Row 800m 60-70% Effort Couch Stretch  

  WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Movement Review WOD:For Time:3 Rope Climbs6 Muscle Ups9 Deadlifts12 GHD Sit Ups15 Overhead Squats12 GHD Sit... Read More

WORKOUT OF THE DAY Warm Up:Row 100m – 12 SquatsRow 100m – 6 Stinkbug Push UpsRow 100m – 10 Banded ShrugsRow 100m – 6 Tuck... Read More

WORKOUT OF THE DAY Warm Up:Dynamic Mobility SetJog 200m Skill:First RibPull Up Progression WOD:As Many Rounds as Possible in 4 Minutes, rest 1 minute x... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Banded Hip ExtensionWall Ball Cycling and Efficiency WOD:“Karen”-150 Wall Ball Shots for Time Skill/Mobility:Ab Slider Sequence Army Crawl Knee... Read More

  WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Banded Overhead DistractionToes to Bar WOD:10 Rounds for time of:5 Toes to Bar10 Kettle Bell Swings15... Read More

WORKOUT OF THE DAY Warm Up:Jog 400m2x 15 Sit Ups15 Hip Circle Squats10 Hip Extensions5 Box Jumps Skill:Front Rack MobilityReview and Warm up to Heavy 5... Read More

  WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Sumo Deadlift High PullMovement Warm Up WOD:Complete for time:50 Dumbbell Overhead Walking Lunge40 Box Jumps30 Sumo... Read More

WORKOUT OF THE DAY Warm Up:Jump Rope Warm Up Skill:Split Jerks and Pistols WOD:As Many Rounds as Possible in 20 Minutes of:25 Double Unders20 Pistols10... Read More