WOD

WORKOUT OF THE DAY Warm Up:Jump Rope Warm Up Skill:Banded OH DistractionWarm Up DB OH Lunge Steps WOD:3 Rounds for time of:50 Double Unders20 Dumbbell... Read More

WORKOUT OF THE DAY Warm Up:Rolling x 4 Skill:Wall Ball Efficiency and Warm Up WOD:Row 1000m100 Wall BallRow 500m Skill/Mobility:Weighted Plank Holds x2Dragon Flags x... Read More

Austin during Quarterfinals  WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Anterior Compartment Smash2 Sets of:8 False Grip Ring Rows6-8 Strict Pull Ups WOD:Tabata:Bottom to Bottom... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Partner Style- one person moves the other holds either plank or the bottom of a squat, alternating... Read More

New Agoge Garden growing season WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Overhead Squat Therapy WOD:As Many Rounds as Possible in 20 Minutes of:Run... Read More

Marty looking strong WORKOUT OF THE DAY Warm Up:12 GHD Sit Ups12 Push Ups12 Arch to Hollow Rolls12 Hip Circle Steps l/r6 Junk Yard Dog... Read More

Back Squats WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Rope Climbs WOD:Partner Leap Frog10 Rounds for time of:1 Rope Climb6 Front Squats7 Box Jumps Skill/Mobility:... Read More

Jodi is getting so strong! WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:First Rib WOD:“Death By”:Odd: Push PressEven: Dumbbell Snatch Skill/Mobility:Triceps SmashSLIPS  

WORKOUT OF THE DAY Warm Up:10 Squats—- Cartwheel10 Stinkbug Push Ups— Spider-Man Stretch10 PVC Pass Throughs— Hurdle Over/Under10 Heavier KB DL—- Toy Soldiers Skill:HSPUSled Push... Read More

Scales are intended to be challenging WORKOUT OF THE DAY Warm Up:Ski 1 Min15 Sit Ups15 Hip Extension 10 PVC Pass Throughs 10 PVC Press10 KB Sumo... Read More