WOD

WORKOUT OF THE DAY WARM UP: Joint Prep 15 GHD Sit Ups 15 Jumping Squats 15 Seated Banded Rows SKILL: Review Front Squat Progression (No... Read More

WORKOUT OF THE DAY WARM UP: Skiing for Burpees (3 x 100m) CrossFit Warm Up SKILL: One Set Max Handstand Push Ups WOD: Death by... Read More

WORKOUT OF THE DAY WARM UP: Partner Med Ball Warm Up Mixed Tabata of: Spiderman Stretch Kipping Swings Inch Worm Tuck Jumps SKILL: Triceps Smash,... Read More

WORKOUT OF THE DAY WARM UP: Joint Prep Routine CrossFit Warm Up Burgener Warm Up SKILL: OHS Progression with PVC WOD: Overhead Squat 3-2-1-1-1 COOL... Read More

WORKOUT OF THE DAY WARM UP: 1 min Jump Rope Tempo Warm Up D8 Push Ups (3 sec descent) 8 Squats (2 sec descent, 2... Read More

Coming together is a beginning. Keeping together is progress. Working together is Success. WORKOUT OF THE DAY WARM UP: 3 min Row CrossFit Warm Up... Read More

WORKOUT OF THE DAY WARM UP: 2 rounds of: 200 m Jog 10 Shoulder Rotations (from joint prep) 12 Lunge Steps 8 PVC Pass Throughs... Read More

WORKOUT OF THE DAY WARM UP: CrossFit Baseball: 8 min, AMRAP 1 Burpee Box Jump—— Duck walk 8 Pull Ups——— Bear Crawl 8 Jumping Jacks——... Read More

WORKOUT OF THE DAY WARM UP: 7 Sit Ups——> Backward Lunge Steps 7 Plank Ups——-> Spider-Man Stretch 7 See-Saw Squats——>Over/Under Hurdles 7 DB Power Cleans——>... Read More