WOD

Warm Up: Jump Rope Warm Up Row 100 M between each movement Skill: Pull Up Progression WOD: Complete for Time: 100 Double Unders 75 Sit... Read More

Warm Up: 2 Rounds 8 Seesaw Squats—> Lunge and Twist 8 Sit Ups—-> Toy Soldier March 8 Push Ups—-> Walking Hamstring Stretch 8 Double Kettle... Read More

Warm Up: Joint Prep Routine After every 3 exercises perform 5 PVC Front squats Skill: Double Lacrosse Ball Rhomboid Smash Dumbbell Front Rack Jumping Squats... Read More

Warm Up: CrossFit Warm Up Skill: 7 Hang Power Cleans (barbell) 3 Wall Walks 5 Hang Power Cleans (75/55) 2 x 3  Second Negative Hand... Read More

Warm Up: Running Warm Up Skill: Toes to Bar Progression WOD: 3 Rounds for time Run 400 m 20 Kettle Bell Swings 15 Toes to... Read More

Warm Up: Jog 400 m Med Ball Warm Up Skill: Movement Familiarization WOD: “Filthy 50” 50 Reps of each movement for time: Box Jumps  Jumping... Read More

Warm Up: CrossFit  Warm Up: 2 x 8 Each Movement Skill: Pistol Skill Work Muscle Up Progression WOD: 5 Rounds for time of: 5 Muscle... Read More

Warm Up: Run 400 M Dynamic Mobility Set Skill: Banded Front Rack Mobilization WOD: Every Minute on the Minute x 10 Minutes: 4-5 Front Squats... Read More

Warm Up: Joint Prep Row 200m Skill: Clean and Jerk WOD: For Time: Row 1000m 30 Clean and Jerks Skill/Mobility: Weakness Work

Warm Up: CrossFit Warm Up Skill: Hip Mob Chest to Bar Progression WOD: 10-8-6-4-2 Reps for time of: Chest to Bar Pull Ups Thrusters Bar... Read More