WOD

  WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Burgener Warm Up  WOD:Barbell Complex: 3-3-3-3-3Snatch Grip DeadliftSnatch High PullPower SnatchOverhead Squat Skill/Mobility:      

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up, every other movement perform 20 single unders Skill:Toes to Bar ProgressionDB Thrusters WOD:7 Rounds for time of:15... Read More

WORKOUT OF THE DAY Warm Up:Dynamic Mobility Set25’ Spider-Man Stretch25’ Toy Soldiers Skill:3 min Tabata Row WOD:Row 1 K x 5Equal work to rest ratio... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:2 Seated Footwork Drills, 10 Empty Bar DL, 4 Step Ups2 Standing Footwork Drills, 7 DL 135/85,... Read More

WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Banded Overhead DistractionPull Up Progression WOD:As Many Rounds as Possible in 15 Minutes of:Run 200 M10 Kettle... Read More

WORKOUT OF THE DAY Warm Up:15 Sit Ups— Cartwheel15 Pause Squats—- Backward Lunge Walk15 Banded Shrugs— Crab Walk 10 PVC Pass Throughs — Hurdle Over /... Read More

  WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Cleans and Bar MUs WOD:Partner Workout, Leap Frog Style 8 Rounds of:3 Bar Muscle UPs6 Cleans9 Sit Ups... Read More

Sye during “Murph” WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Wall Ball-Efficiency and Cycling WOD:As Many Rounds as Possible in 20 Minutes of:Run 400... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up25 Banded GMsAnterior Compartment Smash x 45 Sec Each Skill:8 Kipping Swings, 8 Empty Bar DL5x 2 Kipping... Read More

WORKOUT OF THE DAY Warm Up:Jog 200m15 Hip Circle Steps Each8 PVC Pass Throughs Barbell Lat Stretch 45 Sec10 Pause Squats8 Seated Box Jumps Skill:Front Squat... Read More