WOD

WORKOUT OF THE DAY Warm Up:Dynamic Mobility Warm Up Skill:Banded OH Distraction7 Each – Hanging Shrug, Kipping Swings, Scap Push Ups, Sit Ups (no arms)... Read More

WORKOUT OF THE DAY Warm Up:Jog 100m Forward/ Backward15 Sit Ups20 Hip Circle Steps l/r20 Banded GMs15 Banded Pull Aparts10 Stink Bug Push Ups Skill:HSPUWarm... Read More

WORKOUT OF THE DAY Warm Up: Joint Prep Skill:DB Snatch WOD:Alternating Tabata of:Box JumpsDumbbell Snatch Skill/Mobility:Weakness Work  

WORKOUT OF THE DAY Warm Up: Jog 200m10 Jumping Squats20 Single Unders15 Banded Shrugs 20 Single Unders10 KB Swings20 Single Unders Skill:Squat Clean WOD:For Time:100 Double... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Sandbag SquatsKipping Progression for T2B and MU WOD:6 Rounds for time of:3 Muscle Ups5 Burpees7 Toes to... Read More

WORKOUT OF THE DAY Warm Up:Rolling x41st- Sit ups x32nd- Squats x33rd- Press x34th- Burpees x 2 Skill:Quad SmashWall Ball Skill Work WOD:As Many Rounds... Read More

WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Push Press Progression WOD:For Time:Run 800 mThen30-20-10 Reps Push PressSit UpsThen Run 800 M Skill/Mobility:Farmer Carry 200m Lunge Mornings x... Read More

Preteen skill work WORKOUT OF THE DAY Warm Up:Rolling x3 Then 2x 8 Hip Circle Squats8 PVC Push Press Skill:Thrusters WOD:For Time:Row 1000 m30 ThrustersRow 1000 m... Read More

WORKOUT OF THE DAY Warm Up:10 Sit Ups—- Forward Rolls10 Each Plank Shoulder Taps— Bear Crawl20 Banded GMs— Lunge Mornings15 KB DL— Walking Back Scale... Read More

WORKOUT OF THE DAY Warm Up:Junkyard Dog 5 rounds |Then 2x (single KB)10 KB Shrugs10 KB Swings Skill:Hang Snatch Skill Work WOD:Hang Power Snatch3-2-1-1-1 Snatch High... Read More