WOD

WORKOUT OF THE DAY WARM UP: 7 Min AMRAP of 6 each: Hanging Knee Raises, Push Ups, Hip Extensions, Squats, Pull Ups, Tuck Jumps SKILL:... Read More

WORKOUT OF THE DAY WARM UP: 16 Sit Ups ——-> Lunge Walk 14 Push Ups —-> Spiderman Stretch 12 Squats ——–> Over/Under Hurdle 10 Pull... Read More

WORKOUT OF THE DAY WARM UP: Joint Prep Routine Running Warm Up SKILL: Kipping Dips    WOD: 21-15-9 Reps for time of: Dips Deadlifts (185/... Read More

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