Tuesday, 14 November, 2017
Workout of the Day: Warm Up: 2x through of 10 Hip Extension 10 Ring Rows 10 GHD Sit Ups 10 Push Ups 10 Bandy Pull... Read More
Monday, 13 November, 2017
Workout of the Day: Warm Up: 4x Rowling for Burpees 6-8-10 KB Deadlifts Air Squats Lateral Hops Skill: Tall cleans, 50%, 3 sets of... Read More
Saturday, 11 November, 2017
Thank you Veterans past and present: Warm Up: Prancercise Warm Up 400m Junk Yard Dog Warm Up Skill: Push Jerk & Power Snatch WOD:... Read More
Friday, 10 November, 2017
Workout of the Day: Warm Up: 3 Rounds, 5 Reps Each Sit Ups Push Ups Hip Extensions Squats Pull Ups Dips Burgener Warm Up Skill:... Read More
Thursday, 9 November, 2017
Workout of the Day: Warm Up: Med Ball Warm Up Skill: Overhead Tissue Smash (90 sec each) WOD: For time: 50-40-30-20-10 Reps of: Calories on... Read More
Wednesday, 8 November, 2017
Workout of the Day: Warm Up: Joint Prep CrossFit Warm Up Skill: Banded Overhead Distraction (2 min each) WOD: As Many Rounds as Possible in... Read More
Tuesday, 7 November, 2017
Workout of the Day: Warm Up: Jump Rope Warm Up 2x Thru 10 GHD Sit Ups 10 Kipping Swings 10 Jumping Lunges Skill: Double LAX... Read More
Monday, 6 November, 2017
Workout of the Day: Warm Up: 400 m sled drag 20 Bandy GMs 15 Hip Circle Steps (r,l,f,b) 10 DB Thrusters Skill: Deadlift Review &... Read More
Saturday, 4 November, 2017
Workout of the Day: Warm Up: KB Touch Plank Race Cone Game Skill: Atlas stone review, deadlifts and carries WOD: Partner WOD: Partner 1... Read More
Friday, 3 November, 2017
Workout of the Day: Warm Up: Partner Warm Up: 12 Synchro Facing Banded Good Mornings 12 Synchro Facing Sit Ups 12 Synchro Facing Squats 12... Read More