WOD

WORKOUT OF THE DAY Warm Up:Jog 400m 10 GHD Sit Ups10 Hip Extensions 10 Walking Lunges8 Scap Push Ups10 Grasshoppers Skill: WOD:Mobility day-Shoulder Rotator Smash Banded Elbow ExtensionThoracic... Read More

WORKOUT OF THE DAY Warm Up:Joint PrepTabata Row, 4 rounds (2 min, increasing pace from 50-80%) Skill:Sprint Start Rower  WOD:10 Rounds for time of:Row 150... Read More

WORKOUT OF THE DAY Warm Up:2 x ThroughSki 30 Sec8 Plank Ups15 Banded GMs15 Banded Tricep Pull Downs10 Eye Level KB Swings Skill:Power Snatch WOD:18-15-12-9-6-3... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:OHS Mob (1 and 2)Overhead Squat WOD:As Many Rounds as Possible in 15 Minutes of:10 Pull Ups15... Read More

WORKOUT OF THE DAY Warm UpCrossFit Warm Up Skill:Overhead Squats WOD:Every minute on the minute x 15 minutes1: 7 Deadlifts2: 10 Bar Facing Burpees3: 10... Read More

WORKOUT OF THE DAY Warm UpJump Rope Warm Up Skill:Wall Balls and Efficiency WOD:3 Rounds for time:50 Double Unders30 Wall Ball Skill/Mobility:Weakness Work   

WORKOUT OF THE DAY Warm UpCrossFit Warm Up Skill:Catch and Release Rowing Drill  WOD:Partner WOD:Row max meters in 30 Minutes, switch every 300 m Skill/Mobility:Standing... Read More

WORKOUT OF THE DAY Warm UpRunning Warm Up Skill:Burgener and Warm Up WOD:As Many Rounds as Possible in 20 Minutes of:Run 800 M10 Squat Snatch20... Read More

WORKOUT OF THE DAY Warm Up10 Sit Ups——Cartwheels10 Hand Release Push Ups—- Lunge Walk10 Hanging Shrugs—- Walking Spider Man Stretch10 Seesaw Squats—- Hurdle Over/ Under... Read More

WORKOUT OF THE DAY Warm Up Ski 200m2 x 8 GHD Sit Ups8 Squats8 Ring Rows6 Double KB DLs 6 Double KB Eye Level Swings Skill:KB Clean... Read More