WOD

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

WORKOUT OF THE DAY WARM UP: 2x through, 30 sec each class Row Sit ups Push Ups Goblet Squats Jump Rope SKILL: Super Front Rack... Read More

WORKOUT OF THE DAY WARM UP: 2 Rounds, 7 reps each of: Sit Ups, Push Ups, Hip Extensions, Squats, Pull Ups, Dips Bergener Warm Up... Read More

WORKOUT OF THE DAY WARM UP: Joint Prep Alternating Tabata (4min) of Lateral Hops and PVC OHS SKILL: T-Spine Overhead Extension Smash Banded Overhead Distraction... Read More

WORKOUT OF THE DAY WARM UP: Hopping – Rock, Paper, Scissors. Partner Med Ball Warm Up SKILL: Review GHD Sit Up  WOD: Partner, Leap Frog... Read More