WOD

Workout of the Day: Group Warm Up: Med Ball Warm Up WOD: Partner Workout: Complete the following for time, splitting the work as you see... Read More

Workout of the Day: Skill Work: Muscle Ups WOD: As Many Reps as Possible in 7 Minutes of: Muscle Ups Air Squats Run 100 M... Read More

Workout of the Day: MWOD: Psoas Smash and Floss Opt 2 (2 Min Each, Pg 294) Posterior Chain Smash and Floss (2 Min Each, Pg... Read More

Workout of the Day: Starting at 0:00 Minutes: 21-15-9 Reps for time of: Kettle Bell Swing Push Press (115/75) Starting at 7 Minutes: 100 Toes... Read More

Workout of the Day: Group Warm Up: 10 Knees to Elbows Bear Crawl to Wall Ball Targets 10 Wall Ball Crab Walk to Pull Up... Read More

Workout of the Day: Group Warm Up: Mixed Tabata: Sit Ups Push Ups Kipping Swings Double Unders Mobility Day: T- Spine Plate Smash (3 Min,... Read More

Workout of the Day: Group Warm Up: (row determines work time at each station) STATION 1 – Row 250 m STATION 2 – Banded Good... Read More

Workout of the Day: Group Warm Up: 30 Seconds at each station 2x through: Squats Sit Ups Double Unders Dumbell Push Press Kipping Swings WOD:... Read More

  Workout of the Day: MWOD: Quad Smash(2 Min Each, Pg 324) Bilateral Shoulder Flexion (3 Min Total, Pg 259) WOD: Partner Up and Perform... Read More