WOD

  WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Rope Climbs WOD:For Time:4 Rope Climbs20 Overhead Squats20 Handstand Push Ups3 Rope Climbs15 Overhead Squats15 Handstand Push... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Sumo Deadlift High Pull/ Push Press Progressions WOD:As Many Rounds as Possible in 12 Minutes of:5 Toes... Read More

Preteens in action WORKOUT OF THE DAY Warm Up:Dynamic Mobility Warm UpJump Rope 1 Min Skill:Squat Clean Progression WOD:50-40-30-20-10 Double Unders10-8-6-4-2 Squat Cleans Skill/Mobility:Weakness Work    

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:KB snatch  (start watching about 2:15) WOD:5 Rounds for time:5 Kettlebell Snatch Right5 Kettlebell Snatch Left10 GHD... Read More

WORKOUT OF THE DAY Warm Up:Mixed Tabata, 4 rounds RowJumping Lunges (may step the first couple rounds if needed)PVC Press Skill:Standing Shoulder OpenerSplit Jerk WOD:In 10... Read More

WORKOUT OF THE DAY Warm Up:10 Sit Ups—-Inch Worm “Hollow Variation”15 Banded Lat Pull Downs— Spider-Man Stretch10 Squats—- Hurdle Over/Under10 Hanging Shrugs—- Duck Walk Skill:Pistols... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Pistols WOD:5 Rounds for time of:12 Pistols12 GHD Sit Ups Skill/Mobility:    

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Double KB Clean and JerkMUs WOD:For Time:50 Wall Ball40 V Ups30 Cal Row20 Double Kettle Bell Clean... Read More

A few of members during “Kelly Brown” WORKOUT OF THE DAY Warm Up:Jump Rope Warm Up Skill:Power SnatchToes to Bar Progression WOD:3 Rounds for time... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up, 8 reps x 2 Skill:Banded OH DistractionThruster Progression WOD:“Fran”21-15-9 Reps for time of:ThrustersPull Ups Skill/Mobility:2-3 Min Slow... Read More