WOD

WORKOUT OF THE DAY Warm Up:Dynamic Mobility Skill:Paleo ChairThrusters WOD:“Death By”-Thrusters Skill/Mobility:Weakness Work for Back Squats – trainer guided    

WORKOUT OF THE DAY Warm Up:2x8 Sit Ups—- Lunge/twist8 Stink Bug Push Ups—- Bear Crawl8 PVC Pass Throughs—- Hurdle Over/Under8 Kipping Swings—- Compression Drill Skill:GHD... Read More

Sign up for the Spring garden session at Agoge Garden WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Banded OH DistractionOH Squat Therapy WOD:For Time:10-9-8-7-6-5-4-3-2-1... Read More

Open judging WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Double UndersKB Swings WOD:4 Rounds for time:40 Double Unders30 Box Jumps20 Kettle Bell Swings Skill/Mobility:Midline Work... Read More

WORKOUT OF THE DAY Warm Up:Musical Med Ball Skill:Squat Therapy WOD:30-20-10 Reps for time of:Overhead SquatsToes to BarSumo Deadlift High Pulls Skill/Mobility:  

WORKOUT OF THE DAY Warm Up:Jump Rope Warm Up10 Sit Ups15 Hip Circle Squats10 Hip Extensions15 Tuck Jumps Skill:Warm up back squats to at least... Read More

WORKOUT OF THE DAY Warm Up:Run 400m Mixed Tabata (3 rounds)-Plank UpsLunge StepsRing RowsMountain Climbers  Skill: WOD:Mobility Day-Shoulder Rotator SmashBanded Overhead DistractionTrap SmashBear Hug Barrel Stretch KB... Read More

Haley looking strong WORKOUT OF THE DAY Warm Up:Rolling x2Dynamic Mobility Set Skill:Movement Warm Up WOD:As Many Rounds as Possible in 30 Minutes of:Row 500... Read More

Reid pulling heavy WORKOUT OF THE DAY Warm Up:Running Warm UpBurgener for the Clean Skill:Banded Hip ExtensionWarm Up Cleans WOD:6 Rounds for time of:Run 100... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Paleo Chair x 2 minPull Up Progression WOD:“Death By”-Pull UpsPush UpsSquats Skill/Mobility:Seated Box Jumps x15-20Hip Circle Walk... Read More