WOD

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Pull Up Progression1-2 Shuttle Runs for Warm Up WOD:“Death By”:Kettle Bell SwingPull Up5 Yard Shuttle Run Skill/Mobility:Kneeling Forearm... Read More

Throwback Mobility WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill: WOD:Mobility Day-Trap SmashAnterior Compartment Smash Banded Crossbody Shoulder OpenerThoracic Mobility (BB/foam roller)KB Psoas SmashSide Hip... Read More

  WORKOUT OF THE DAY Warm Up:Jog 400mInch Worm 25’ (w/ push up ) 20 Banded Shrugs20 Banded Tricep Pull Downs10 BB High Pulls Jog 200m  Skill:Hang... Read More

WORKOUT OF THE DAY Warm Up:10 Plank Ups— Lunge Walk 25’10 PVC Pass Throughs—Backward Lunge Walk 25’10 Hip Circle Squats— Walking See Saw 25’ 10 Lateral... Read More

 Throwback to 2017 and JB being a judge at the Games. WORKOUT OF THE DAY Warm Up:“Cone Game” Skill:Overhead Squats WOD:For Time:100 Wall Ball75 Sit... Read More

WORKOUT OF THE DAY Warm Up:3x 7 Push Ups7 Squats7 KB Swings4 Step Ups10 Single Unders Skill:DB Snatch1 Round 5 DUs, 4 DB Snatch, 2 Burpee... Read More

WORKOUT OF THE DAY Warm Up:Rowling x 4 Cap of 81st Round – 3x V Ups2nd Round- 3x Jumping Squats3rd Round- 2x BB Deadlift Sumo... Read More

WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:First RibPull Up Progression WOD:For Time:Run 800 m30 Kettlebell Swings15 Pull UpsRun 400 m20 Kettlebell Swings 10 Pull... Read More

WORKOUT OF THE DAY Warm Up:10 Sit ups—- Forward Rolls10 See Saw Squats—- Spider-Man Stretch8 Stink Bug Push Ups—Duck Walk10 PVC Pass Throughs —- Compression... Read More

WORKOUT OF THE DAY Warm Up:Jog 200m Forward and Backward2x 8 Sit Ups8 PVC Press10 KB Deadlifts6 Box Jumps Skill:Clean and Jerk Review and Cycling WOD:“Grace”30... Read More