WOD

WORKOUT OF THE DAY Warm Up:Jog 400m 2x -30 Sec Plank Hold-30 Sec Squats-30 Sec Mountain Climbers-30 Sec Jump RopeSkill:Calf StretchWarm Up Double Unders  WOD:“Annie”50-40-30-20-10Reps for time... Read More

WORKOUT OF THE DAY Warm Up:Med Ball Warm UpSkill:Movement Review and Warm Up  WOD:Partner WODFor Time:50 Wall Ball40 Dumbbell Snatch30 DB Lunges20 Handstand Push Ups10... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm UpSkill:Power Clean Progression WOD:“Death By”- Odd: Power CleansEven: Toes to Bar Skill/Mobility:Weakness Work

WORKOUT OF THE DAY Warm Up:2x10 Sit Ups10 Hip Extensions 10 KB DLs10 KB Eye Level SwingsthenJump Rope Warm Up Skill:Double Unders WOD:For Time20-19-18-17-16-15-14-13-12-11-10 Double Unders10-9-8-7-6-5-4-3-2-1Kettle Bell... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Squat Therapy WOD:As Many Rounds as Possible in 10 Minutes ascending:Pull Ups x 1sPush Ups x 2sSit Ups... Read More

WORKOUT OF THE DAY Warm Up:Jog 100m Forward/ Backward15 Squats15 Hip Circle Steps Each15 GHRs15 Banded GMs10 Box Step Ups Skill:DB Thruster WOD:4 Rounds for... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Anterior Compartment Smash Practice Rounds -2xRow 100m, Run 100m, Ski 100m WOD:For Time:Row 1000 mRun 800mSki 400 mRow 500... Read More

  WORKOUT OF THE DAY Warm Up:Dodge Ball Skill:Burgener Warm Up for PS WOD:For Time:Run 400 M20 Box Jumps20 Power Snatch100 M Farmer’s Carry20 DB Box... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Banded Overhead Distraction Hip Mob – 90/90, prone ER lift offs, tact frog IR lift offs, supine leg... Read More

WORKOUT OF THE DAY Warm Up:Ski 100mDynamic Mobility SetSki 100m Skill:Standing Calf Stretch10 Push Ups, 5 Tuck Jumps5 Squat Thrusts, 20 Single Unders2 Burpees, 10... Read More