WOD

WORKOUT OF THE DAY Warm Up:3 Times Through-Ski 100m8 Sit Ups8 Banded KB Swings (lighter and eye level)8 Box Jumps8 PVC Press Skill:Split Jerk WOD:Split... Read More

Austin demonstrating chin over the bar WORKOUT OF THE DAY Warm Up:CrossFit Warm Up 2x, 7 Reps Each Skill:Banded Overhead DistractionMovement Scaling/Strategy WOD:“Cindy”- 20 Min... Read More

WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Clean and Jerk WOD:For Time:Run 1 Mile30 Clean and JerksRun 1 Mile Skill/Mobility:2 Min Cool Down Jog/WalkPlantar... Read More

Who doesn’t love wall ups?? WORKOUT OF THE DAY Warm Up:Row 200 m15 Hip Circle Steps15 Scap Push Ups20 Banded GMs10 Inch Worms in Place100m... Read More

  WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Double KB Swings/ ThrustersMovement Warm Up WOD:For Time:100 Double Unders30 Box Jumps25 Cal Row20 Toes to Bar15... Read More

WORKOUT OF THE DAY Warm Up:30 Sec Each, 2 x Times Through- Plank HoldBanded GMsHip Circle StepsLunge MorningsHip Bridges Skill:Deadlift Review and Warm Up WOD:Deadlift 5-5-5-5 Skill/Mobility:Banded... Read More

WORKOUT OF THE DAY Warm Up:Jog 200m12 GHD Sit Ups15 Hip Circle Squats10 Russian Push Ups10 Kipping Swings10 Box Jumps Skill:Burgener Warm UpMU Progression Bar/Ring... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Pistol Progression  Hang Power Clean Warm Up WOD:As Many Rounds as Possible In 10 Minutes of:5 Dips 10 Pistols15... Read More

Mercedes has been working hard on her pull ups! WORKOUT OF THE DAY Warm Up:Mixed Tabata, 3 Rounds-Plank UpsSquatsPVC PressBox Jumps PVC Pass Throughs  Skill:First Rib... Read More

WORKOUT OF THE DAY Warm Up:AMRAP in 7 Min10 Sit Ups—- Bear Crawl10 Hand Release Push Ups—- Lunge and Twist10 Med Ball Thrusters—- Crab Walk10... Read More