WOD

    WORKOUT OF THE DAY WARM UP: Ski 1 min 12 Sit Ups 12 Hip Extension 12 Push Ups 12 Jumping Squats   SKILL:... Read More

    WORKOUT OF THE DAY WARM UP: Track Style Warm Up   SKILL: Pull Ups- Active Hang-hold 5 sec x2 Pull to Hollow and... Read More

    WORKOUT OF THE DAY WARM UP: 30 sec of each Sit Ups, Banded GM, Banded Knee Squats, Hip Extension, Lunge Steps, Tuck Jumps... Read More

    WORKOUT OF THE DAY WARM UP: Run/Bike/Ski/Row/Jump for 3 min Musical Medicine Ball 5-6 min   SKILL: Dumbbell Push Jerk   WOD: As... Read More

    WORKOUT OF THE DAY WARM UP: Joint Prep 5 Each- Sit Ups, Push Ups, Squats, Pull Ups   SKILL: Review Clean & Jerk... Read More

    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