WOD

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

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up x 8 Reps x 2 Skill:Barbell Quad SmashPull Up Progression WOD:2 Rounds for Time of:80 Squats60 Sit... Read More

WORKOUT OF THE DAY Warm Up:Jump Rope Warm Up Skill:Trap SmashMU Skill WorkRing- False Grip Ring Rows, Kneeling Trans Drills, Seated Trans Drills, High Ring... Read More

WORKOUT OF THE DAY Warm Up:2xRow 100m10 Kipping Swings10 Hip Hurdles15 Banded Shrugs10 Light DB Press Skill:Standing Shoulder OpenerDB Hang Clean and  Jerk  WOD:As Many... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Push Press and SDLHP WOD:Every Minute on the Minute for 28 minutes1: 10 Box Jump Overs2: 12... Read More

Dips for Days WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Burgener Warm Up WOD:21-15-9 Reps for time:Power SnatchRow for Cals Skill/Mobility:Hollow “seal” walk 10 yds,... Read More

Beer League fun! WORKOUT OF THE DAY Warm Up:Backward Sled Pull 120 yd1 Min EachHip Circle Squats Plank HoldBanded GMsBox Step Ups Skill:Hip Mobility Drills Review Box... Read More

WORKOUT OF THE DAY Warm Up:Jog 400mJump Rope Warm Up15 Hanging Shrugs16 Seated Hip Hurdles Skill:Squat Cleans Warm up weights WOD:With a 4 Minute running... Read More

WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:First RibDevil Press WOD:“Death By”: Devil Press Immediately upon failure, run 1 mile Skill/Mobility:Couch Stretch