WOD

  WORKOUT OF THE DAY Warm Up:Dodge Ball Skill:Rope climb FootworkSandbag Squats WOD:For Time:100 Double Unders3 Rope Climbs30 Sandbag Squats3 Rope Climbs100 Double Unders Skill/Mobility:

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Toes To Bar Progression WOD:30-20-10 Reps for time of:ThrustersToes to Bar Skill/Mobility:3 x Run 200, 12 Lunge... Read More

WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Quick  Hang Power Clean  and Push Jerk ReviewDL, HPC, PJ- 5 Reps at 95/65DL, HPC, PJ- 3... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:BurgenerHSW Progression WOD:3 Rounds for time of:45’ Handstand Walk7 Hang Power Snatch14 Wall Ball Skill/Mobility:Weakness Work 

WORKOUT OF THE DAY Warm Up:Ski 1 Min10 Plank Ups20 Banded Lat Pull Downs15 Banded Pull Aparts10 Kipping Swings3x 3 Sec Dip Negative Skill:Bar MU... Read More

WORKOUT OF THE DAY Warm Up:Dynamic Mobility Warm UpSkill:Anterior Compartment Smash Banded Hip ExtensionPacing the Row WOD:Row 5K Skill/Mobility:Quad Smash 

WORKOUT OF THE DAY Warm Up:Musical Med BallSkill:Push Press WOD:Alternating Tabata of:Push PressFront Rack Lunge Steps Skill/Mobility:  

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Chest to Bar Progression Power Cleans WOD:As Many Rounds as Possible in 6 Minutes, 1 Minute rest x... Read More

WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Overhead Squats WOD:5 Rounds for Time of:Run 200 M12 Overhead Squats Skill/Mobility:Weakness Work   

WORKOUT OF THE DAY Warm Up:1 Min EachRow Sit UpsSquatsBanded GMsLight KB SDLHP Skill:Kettlebell Swings and CyclingSetting your damper Rowing Pacing WOD:For Time:100 Kettle Bell SwingsRow... Read More