WOD

WORKOUT OF THE DAY WARM UP: 2x Thru, 7 Reps each: Sit Ups, Hip Extensions, Push Ups, Hip Circle Squats, Pull Ups, Banded GMs, Dips... Read More

WORKOUT OF THE DAY WARM UP: CrossFit Warm Up SKILL: 5-6 Tripod Press Outs 3-4 Eccentric Handstand Lowers 4 Handstand Push Ups In between each... Read More

WORKOUT OF THE DAY WARM UP: Running Warm Up 10 Kipping Swings 15 DB Thrusters (light) 20 Lateral Hops SKILL: 15 Arch to Hollow Banded... Read More

WORKOUT OF THE DAY WARM UP: Partner Med Ball Warm Up Med Ball Plank Race SKILL: Hang Power Cleans / Cycling WOD: Sum of 10... Read More

WORKOUT OF THE DAY WARM UP: Jog 400 M CrossFit Warm Up WOD: Mobility Day: Plantar Smash, 90 sec each Barbell Adductor Smash, 90 sec... Read More

WORKOUT OF THE DAY WARM UP: Row 3 min 2x through of :30 each Banded Knee Squats Spider-Man Stretch Ring Rows Overhead Lunge Walk SKILL:... Read More

WORKOUT OF THE DAY WARM UP: Jump Rope 1 min 6 min Mixed Tabata of: Sit Ups (AbMat or GHD) Banded Pull Downs Banded Good... Read More

WORKOUT OF THE DAY WARM UP: Cone game.  Med Ball Warm Up SKILL: Review GHD Sit Ups WOD: For Time: 30 GHD Sit Ups 30... Read More

WORKOUT OF THE DAY WARM UP: Sled Push 60 yds 20 Hip Circle Steps f,b,l,r 20 Sit Ups 20 Jumping Lunges 15 Glute/Ham Raises SKILL:... Read More

WORKOUT OF THE DAY WARM UP: Junkyard Dog Warm Up CrossFit Warm Up SKILL: 8 Russian Swings 8 Jumping Squats 6 KB Swings 6 Box... Read More