WOD

WORKOUT OF THE DAY WARM UP: 8 min AMRAP, 8 reps of each- Sit Ups, Push Ups, Squats, Banded GMs, Pull Ups, Box Jumps SKILL:... Read More

WORKOUT OF THE DAY WARM UP: Dynamic Warm Up 40 Single Unders 15 Kipping Swings into pike 15 PVC OHS SKILL: Overhead Squat Progression (Barbell)... Read More

WORKOUT OF THE DAY WARM UP: Jog 400m Joint Prep Jog 400m SKILL: Sprint Start and Ski Technique WOD: Partner/ Team WOD: Max Calories in... Read More

WORKOUT OF THE DAY WARM UP: Rock, Paper, Scissors for Burpees Partner Med Ball Warm Up SKILL: Toes to Bar Skills- Seated Strict T2B Partner... Read More

WORKOUT OF THE DAY WARM UP: 6 min Mixed Tabata of: Banded Pull Downs Push Ups Banded Good Mornings Tuck Jumps Banded Knee Squats Pull... Read More

WORKOUT OF THE DAY WARM UP: 90 sec SkiErg 25’ Spiderman Stretch 10 DB Shrugs 25’ Inch Worm 10 Knees to Elbow 25’ Broad Jump... Read More

WORKOUT OF THE DAY WARM UP: Joint Prep Routine CrossFit Warm Up SKILL: Handstand walking Progressions- Shoulder Taps 8-10 Handstand Compression Drills  Partner Spotted Walking... Read More

WORKOUT OF THE DAY WARM UP: 2 Rounds of: 10 cal Row 10 Single Leg Glute Bridge (5 each side) 10 KB Deadlifts 10 Plank... Read More

WORKOUT OF THE DAY WARM UP: 1 min Jump Rope 10 reps of each: PVC Pass Throughs PVC Good Mornings PVC Trunk Twists PVC Jumping... Read More

WORKOUT OF THE DAY WARM UP: Over/Under Relay, 5 min.  CrossFit Warm Up SKILL: Push Jerk Progression (Empty Barbell) Review Atlas Stone over Shoulder WOD:... Read More