WOD

WORKOUT OF THE DAY Warm Up:CrossFit Warm UpSamson to Sprinter Stretch 6 EachStanding Calf Stretch  Skill:Partner Burgener Movements 1-5*you go, I go teaching style. One... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm UpRow 500m Skill:Trap Smash Sumo Deadlift High Pull Progression WOD:30-20-10 Reps for time of:Sumo Deadlift High PullDumbbell Box Step... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm UpWeakness Movement 3-4 Min Skill:Hang Clean WOD:7 Rounds for time of:5 Dips10 Dumbbell Hang Clean15 Double Unders Skill/Mobility:SLIPS 

WORKOUT OF THE DAY Warm Up:Dodge Ball Skill:Rope Climb FootworkKB C&J  WOD:EMOM 301 Rope Climb10 Sit Ups12/9 Ski for Cals2-4 Muscle Ups5 Kettle Bell Clean... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:15 Banded GMs, 8 MB Squats, 8 Push Ups, 8 Box Step Ups8 Light # DB DL, 4... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Banded Overhead DistractionPull Up Progression WOD:3 Rounds for time of:15 Kettlebell Swings15 Pull Ups Skill/Mobility:Clean DeadliftClean Pull  Clean... Read More

WORKOUT OF THE DAY Warm Up:Jog 200mDynamic Mobility Skill:Rowing Drills:Sequencing and Pacing WOD:Row 1K x5Equal Work to Rest Skill/Mobility:Couch Stretch

Happy, happy birthday John! WORKOUT OF THE DAY Warm Up:Mixed Tabata 3 Rounds:SquatsRussian Push UpsDB ShrugsPVC Pass Throughs Low Box Jumps Skill:Hip Mobility DrillsBurgener WOD:“Death By”:Odd:... Read More

WORKOUT OF THE DAY Warm Up:Ski 1 min2x 8 V-Ups8 Push Ups8 Kipping Swings 6 DB PressThen Jump Rope 1 min Skill:Devil PressToes to Bar Progression WOD:Partner... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Quick Movement Review WOD:For Time:5 Bar Muscle Ups10 Sandbag Over shoulder.15 GHD Sit Ups20 Overhead DB Lunge... Read More