WOD

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

Moving Fast! WORKOUT OF THE DAY Warm Up:10 GHD Sit Ups, 10 Push Ups, 10 KB Deadlifts, 10 KB Swings, 10 PVC Pass Throughs**Between Movements... Read More

WORKOUT OF THE DAY Warm Up:2 x ThroughRow 200m 10 V-Ups8 Kipping Knee Raises8 Dumbbell Press12 Lunge Walks Skill:Banded Shoulder OpenerDumbbell Push PressWOD:21-15-9 Reps for time... Read More

Our awesome dad/son Delgado duo WORKOUT OF THE DAY Warm Up:Medicine Ball Warm Up Skill:Sandbag Over Shoulder WOD:Partner WOD- “You Go/ I Go”As many Reps... Read More

WORKOUT OF THE DAY Warm Up:Rolling x 325’ Lunge Walk25’ Walking See Saw25’ Toy Soldier25’ Broad Jump Skill:Rowing Overhead Squats WOD:3 Rounds for time of:Row 20... Read More

Throwback Thursday…though we aren’t sure what John and Marty are doing 😉 WORKOUT OF THE DAY Warm Up:CrossFit Warm Up, Shuttle Run After Every 2... Read More