WOD

WORKOUT OF THE DAY WARM UP: CrossFit Warm Up SKILL: Ski Erg efficiency WOD: In Pairs Ski for 7k Switch every 250 m COOL DOWN/... Read More

A mermaid has no tears, therefore she suffers so much more.   HALLOWEEN  WORKOUT OF THE DAY WARM UP: Mixed Tabata of: Sit Ups Squats... Read More

WORKOUT OF THE DAY WARM UP: :30 Each (twice thru) Banded Good Mornings PVC Pass Throughs Spiderman Stretch PVC Overhead Squats Low Box Jumps SKILL:... Read More

WORKOUT OF THE DAY WARM-UP: Row for 2 min 12 Reps each: Sit Ups, Push Ups, Squats 10 Reps each: Back Extension, Pull Ups, Dips... Read More

HARVEST FESTIVAL WORKOUT OF THE DAY WARM UP: “Cone” Game Dynamic Warm Up SKILL: Review GHD Sit Ups & KB Swings WOD: For Time: 25... Read More

WORKOUT OF THE DAY WARM UP: 3 Rounds- Rowling for Burpees (max 4 over/under) 10 Back Extensions 10 Glute Ham Raises 20 Banded GMs SKILL:... Read More

WORKOUT OF THE DAY WARM UP: 7 Min AMRAP, 7 reps each Sit Ups, Push Ups, Hip Extensions, Squats, Pull Ups, Dips 1 min Jump... Read More

WORKOUT OF THE DAY WARM UP: Joint Prep 5-7 each: Standing Shoulder Openers, V-ups, Kip Swings, Handstand  Kick Ups SKILL: T-Spine Overhead Extension Smash WOD:... Read More

WORKOUT OF THE DAY WARM UP: CrossFit Warm Up, 8-10 reps each 50’ High Knees 25’ Traveling See Saw Squats 10 Ankle Circles SKILL: Review... Read More

WORKOUT OF THE DAY WARM UP: Medicine Ball Warm Up SKILL: Banded Overhead Distraction Cycling the Power Snatch WOD: Partner WOD: You go, I go... Read More