WOD

WORKOUT OF THE DAY Warm Up:Jog 400m2 x 8  each- Hip Extensions, Jumping Squats, Banded Shrugs, PVC Pass Throughs, BB Snatch Grip DLs Skill: Burgener... Read More

WORKOUT OF THE DAY Warm Up: Dynamic Mobility Skill:Squat TherapyPull UPS WOD:30-20-10 Reps for time of:Pull UpsAir SquatsPush Ups Skill/Mobility:Weakness Work  

Join us after the Covered Bridge at John’s around 1pm (16939 6250 Rd) WORKOUT OF THE DAY Warm Up: Rolling x4 Skill:Overhead Squats WOD:AMRAP IN... Read More

WORKOUT OF THE DAY Warm Up:Jog 400mAMRAP 6:008 Sit Ups8 Plank Shoulder Taps 6 BB Shrugs6 Handstand Shrugs6 Tuck Jumps Skill:Power Cleans WOD:9-6-3-6-9 Reps for... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up, 8 Reps x2 Skill:KB SnatchMovement Warm Up WOD:Every Minute on the Minute x 16 Minutes:1: 10-12 Toes... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Hip MobWall Ball WOD:Complete for time:100 Double Unders100 Wall Ball100 Double Unders Skill/Mobility: Weakness Work

WORKOUT OF THE DAY Warm Up:2 xSki 100m30 sec Plank15 Banded GMs10 Hanging Shrugs8 Ring Rows10 KB Deadlifts Skill:8 Kipping Swings, 8 DL 135/853x 2... Read More

WORKOUT OF THE DAY Warm Up: 10 Sit Ups—- Backward Lunge Walk10 Push Ups—- Spider-Man Stretch10 OH DB Shrugs—- Crab Walk10 PVC Pass Thrus—- Broad... Read More

WORKOUT OF THE DAY Warm Up: Joint Prep Skill:Squat Clean WOD:5-4-3-2-1 Reps for time of:Squat CleanBurpee Box Jump Overs Skill/Mobility:  

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:DB Snatch and Pistols WOD: Tabata:PistolsDumbbell SnatchDipsToes to Bar Skill/Mobility: 2x Weighted PlankSLIPS