Tuesday, April 2nd, 2024
WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Calf Stretch WOD:Run:1 Mile800 x 1400 x 2200 x 2 Skill/Mobility:Plantar SmashIT Band Roll Out
Monday, April 1st, 2024
New month, new skill- the Deadlift! WORKOUT OF THE DAY Warm Up:Jog 100m Forward and Backward15 Sit Ups15 Push Ups20 Hip Circle Steps r/l25 Banded... Read More
Saturday, March 30th, 2024
WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:PistolsWOD:For Time:Run 400 m40 Pistols30 Kettle Bell Swings20 Wall Facing Handstand Push Ups10 Devil PressRun 400 m... Read More
Friday, March 29th, 2024
WORKOUT OF THE DAY Warm Up:30 Sec Each x2Plank UpsHanging (rope) Knee RaisesHip Circle SquatsKB DeadliftsJump RopeShuttle Run Skill:Hip Mobility (pick 3-4) Double Under/ Sandbag Squat... Read More
Thursday, March 28th, 2024
WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Power clean and jerk progressionChest to Bar ProgressionWOD:9-7-5 Reps for time of:Clean and JerkChest to Bar Pull Ups... Read More
Wednesday, March 27th, 2024
WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Push Press WOD:Push Press5-4-3-2-1-1-1 Skill/Mobility:Drop to 35-40% and perform as many STRICT Press as possibleFirst Rib
Tuesday, March 26th, 2024
WORKOUT OF THE DAY Warm Up:Rolling x2, 4x Squat Penalty10 Sit Ups10 Hanging Shoulder Shrugs10 Slow Negative Push Ups10 Kipping Swings Skill:Front Rack MobilityMuscle Up... Read More
Monday, March 25th, 2024
WORKOUT OF THE DAY Warm Up:2xSki 1 min8 Vups 8 Push Ups8 KB Swings6 PVC Pass Throughs6 Dynamic Step Ups Skill:Wrist Warm UpBurgener and Warm Up... Read More
Saturday, March 23rd, 2024
WORKOUT OF THE DAY Warm Up:Musical Med Ball Skill:HSPU Skill Work WOD:For Time:3 Rope Climbs30 Handstand Push Ups40 Cal Row50 GHD Sit Ups3 Rope... Read More
Friday, March 22nd, 2024
WORKOUT OF THE DAY Warm Up:Jog 200mAMRAP in 6, 7 Reps Each-SquatsPush Ups DB DeadliftsBarbell PressLow Box Jumps Skill:Paleo ChairThrusters WOD:Death By:Odd: ThrustersEvens: Dumbbell Cleans Skill/Mobility:Slider... Read More