WOD

    WORKOUT OF THE DAY WARM UP: 25’ Lunge Mornings 25’ Spiderman Stretch 12 V-Ups 25’ Inch Worm 25’ Burpee Broad Jumps 12 Banded... Read More

    WORKOUT OF THE DAY WARM UP: 2 x through of: 250 m Row 15 Banded Good Mornings 10 Sit Ups 5 Kipping Swings... Read More

  WORKOUT OF THE DAY WARM UP: CrossFit Warm Up Burgener Warm Up   SKILL: Review & Warm Up KB Swings/DB Push Press   WOD:... Read More

  WORKOUT OF THE DAY WARM UP: AMRAP in 7 min, 8 Reps each: GHD Sit Ups, Hand Release Push Ups, Jumping Squats, Shoulder Press... Read More

  WORKOUT OF THE DAY WARM UP: Joint Prep 9 V-Ups 8 Burpees 7 DB Front Squats 6 DB Press   SKILL: Devil Press  ... Read More

CROSSFIT TEENS WOD (12-18 Years Old) Warm Up: 2x Thru 8 Squats –> Lunge Walks 8 Push Ups –> Inch Worm 8 Kipping Swings –>... Read More

    WORKOUT OF THE DAY WARM UP: CrossFit Warm Up (include scap Push Ups and Hanging Shrugs) Standing Shoulder Opener 8x3sec Hold   SKILL:... Read More

  WORKOUT OF THE DAY WARM UP: Mixed Tabata (6 min): Plank Ups Hip Extensions Hip Circle Squats Lunge Mornings (PVC)   SKILL: Posterior Chain... Read More

    WORKOUT OF THE DAY WARM UP: Jog 400m 2x thru: 6 Hanging Knee Raises 10 Dumbbell Lunges 10 Banded Face Pulls 12 “Penguin”... Read More

    WORKOUT OF THE DAY WARM UP: CrossFit Warm Up   SKILL: MU Skill work: Kneeling Transition Drills (focus is rings in close tracing... Read More