WOD

WORKOUT OF THE DAY WARM UP: 5 Pause Squats (heels elevated) —> Inch Worm 5 Pause Squats  (regular) —> Spiderman Stretch 5 Pause Squats (toes... Read More

WORKOUT OF THE DAY WARM UP: CrossFit Warm Up SKILL: Burpee Pull Up Review/ Scaling WOD: Death By Burpee Pull Ups COOL DOWN/ ACCESSORIES: Weakness... Read More

WORKOUT OF THE DAY WARM UP: 6 min Mixed Tabata of: Single Unders Push Ups Ski Erg Lunge Walk WOD: Mobility Banded Ankle Distraction, 90... Read More

WORKOUT OF THE DAY WARM UP: CrossFit Warm Up SKILL: Pistol Progression Warm up DL WOD: Complete for time 20-16-12-8-4 Reps of Pistols 9-7-5-3-1 Deadlifts... Read More

WORKOUT OF THE DAY WARM UP: Row 1 min 25 Hip Circle Steps (left) :30 Bottom of Squat Holding Med Ball 25 Hip Circle Steps... Read More

WORKOUT OF THE DAY WARM UP: 2 x Thru, 30 sec each: GHD Sit Ups Hand Release Push Ups Ring Rows Jumping Squats PVC Hang... Read More

WORKOUT OF THE DAY WARM UP: Medicine Ball Warm Up SKILL: 5 Static Kip Swings 5 Kipping Swings 5 Kipping Knee Raises WOD: 100 Toes... Read More

WORKOUT OF THE DAY WARM UP: CrossFit Warm Up SKILL: Review & Warm Up KB Thrusters WOD: Complete for time: 21-15-9 Reps Kettle Bell Thrusters... Read More

WORKOUT OF THE DAY WARM UP: Ski 2 min 15 Hand Release Push Ups 15 Sit Ups 7 Standing Shoulder Openers SKILL: Review Press WOD:... Read More

WORKOUT OF THE DAY WARM UP: Joint Prep 10 PVC Pass Throughs 2 min Calf/Achilles Stretching of Choice SKILL: Overhead Squat Progression & Warm Up... Read More