WOD

  WORKOUT OF THE DAY Warm Up:Musical Med Ball Skill:HSPU Skill Work WOD:For Time:3 Rope Climbs30 Handstand Push Ups40 Cal Row50 GHD Sit Ups3 Rope... Read More

WORKOUT OF THE DAY Warm Up:Jog 200mAMRAP in 6, 7 Reps Each-SquatsPush Ups DB DeadliftsBarbell PressLow Box Jumps Skill:Paleo ChairThrusters WOD:Death By:Odd: ThrustersEvens: Dumbbell Cleans Skill/Mobility:Slider... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up, Alternate 100m Ski or Shuttle Run Between Movements Skill:WOD:Mobility DayPlantar SmashKnee Gap and SmashMonkey Bar of “Death”  Banded... Read More

WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Push JerkWOD:2 Rounds for time of:Run 1 Mile30 Sumo Deadlift High Pull 20 Pull Ups10 Push Jerks Skill/Mobility:First... Read More

WORKOUT OF THE DAY Warm Up:Jump Rope Warm Up Skill: Hip Mobility x6 Each (1st,2nd,4th, 5th page) Overhead SquatWOD:15-10-5 Reps for time of:Overhead Squats21-14-7Box Jumps 27-18-9Double Unders... Read More

WORKOUT OF THE DAY Warm Up:2xSki 100m 8 GHD Sit Ups8 Hand Release Push Ups8 Kipping Swings4 Single Arm Kettlebell Swings Each8 Hip Hurdles Each Direction... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Power Clean Warm Up/Progression  WOD:In 10 Minutes find a 1 RM Power Clean Drop to 80%50 Reps for... Read More

WORKOUT OF THE DAY Warm Up:Ski 100m2 x 8 Sit Ups8 Push Ups8 Squats6 Hanging Shrugs6 Kipping Swings6 BB Press Skill:Thruster C2B Into Bar MU Progression WOD:Open... Read More

Hope to see you tonight at 7pm for the last Open workout! WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:The Sumo Deadlift High-Pull Progression... Read More

WORKOUT OF THE DAY Warm Up:Rolling x 41st- 3x Squats2nd- 2x Push Ups3rd- 2x Box Step Ups4th- Burpees Skill:Overhead Squat Mobility WOD:As Many Rounds as... Read More