WOD

Workout of the Day: Warm Up: 3 Rounds of 8 reps each Banded Knee Squats Banded Good Mornings KettleBell Swings Push Ups Skill: Review Points... Read More

Workout of the Day: Warm Up: Mixed Tabata of: Front Squats (Barbell) Shoulder Press (Barbell) Kipping Swings GHD Sit Ups Skill: Anterior Compartment Smash, 90sec... Read More

Workout of the Day: Warm Up: 8 min Hoover Ball Skill: 45’ of Inch Worm 3 Wall Ups Barbell Thruster Progression Barbell Snatch Progression WOD:... Read More

Workout of the Day: Warm Up: Run 400m 2 Rounds, 8 reps each: Sit Ups Hip Extensions Push Ups Squats Pull Ups Dips Skill: Overhead... Read More

Workout of the Day: Warm Up: Partner Warm Up, AMRAP in 7 min of: 10 synchro Sit Ups 9 synchro Squats 8 synchro DB Push... Read More

Workout of the Day: Warm Up: Row 500m CrossFit Warm Up Mobility Day Overhead Tissue Smash (90 sec each) LAX Ball Glute Smash & Floss... Read More

Workout of the Day: Warm Up: 20 Abs of Choice 15 Hip Circle Steps f,b,r,l 15 Hand Release Push Ups 10 Seated Box Jumps Skill:... Read More

Workout of the Day: Warm Up: Rowling for Burpees, 3 rounds 2x thru: 6 Hip Extensions, 6 Ring Rows, 6 Kipping Swings Skill: Banded Elbow... Read More

Workout of the Day: Warm Up: Crossfit Warm Up Skill: Muscle Up Skills Transition Drills.  Hollow body box MU.  WOD: Complete for time: 100 Kettle... Read More

Workout of the Day: Warm Up: 6 Hip & Back Extension Combo 30’ of Inchworm with pushups 9 Super Slow Squats 45’ of Spider-Man Stretch... Read More