WOD

WORKOUT OF THE DAY WARM UP: Joint Prep Jog 200m 16 Lunge Steps 1 Min Samson Stretch SKILL: Super Frog (2 min each) WOD: 200... Read More

WORKOUT OF THE DAY WARM UP: Row 500m 15 Sit Ups 15 Banded Push Ups 15 Banded Tricep Press Downs 5 Standing Shoulder Openers SKILL:... Read More

WORKOUT OF THE DAY WARM UP: CrossFit Warm Up SKILL: KB Clean/ Press Review WOD: Death By: Odds: Kettle Bell Clean and Press Evens: Push... Read More

  WORKOUT OF THE DAY WARM UP: 10 Pause Squats —> Spiderman Stretch 10 Sit Ups —> Inch Worm w/ Push Up 10 Kipping Swings... Read More

WORKOUT OF THE DAY WARM UP: Alternating Tabata of: Strict Press (barbell) Sit Ups (GHD or AbMat) Front Rack Lunge Steps (barbell) Push Ups or... Read More

WORKOUT OF THE DAY WARM UP: 1 min of Ski Erg 1 min of Low Box Step Ups 1 min of Med Ball Granny Toss... Read More

WORKOUT OF THE DAY WARM UP: Joint Prep Routine 22 Banded Good Mornings 16 Lunge Steps 10 V-Ups 4 PVC Pass Throughs SKILL: Sandbag Review... Read More

WORKOUT OF THE DAY WARM UP: CrossFit Warm Up SKILL: Cycling Power Snatch WOD: Partner EMOM x 14 Min 7 Power Snatches (75/ 55) Row... Read More

WORKOUT OF THE DAY WARM UP: Run 400m 2 x thru, 8 reps each: Sit Ups, Push Ups, Hip Extensions, Squats, Pull Ups, Dips, PVC... Read More

WORKOUT OF THE DAY  (Holiday Schedule: 9am & 10am) WARM UP: Row/Ski for 3 min Junkyard Dog Warm Up SKILL: Dumbbell Snatch WOD: 10 Dumbbell... Read More