WOD

WORKOUT OF THE DAY Warm Up:Rolling x32 Rounds5 PVC Pass Throughs10 Squats Skill:Rowing Efficiency Overhead Squats WOD:5 Rounds for time of:12 Overhead Squats24 Cal Row Skill/Mobility:Jog... Read More

Three guys walk into a bar…WORKOUT OF THE DAY Warm Up:AMRAP in 6 Min30 Sec Ski10 Sit Ups10 Banded GMs5 Stink Bug Push Ups10 KB... Read More

When you find your watch after taking it off for HSPU..WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Overhead Squat WOD:Alternating Tabata of:Overhead SquatsPull Ups Skill/Mobility:... Read More

WORKOUT OF THE DAY Warm Up:Row/Ski 2 minDynamic Mobility Set Skill:Squat Clean WOD:Every 2 Minutes x 10 rounds2 Squat Cleans15 Cal Row Skill/Mobility:Easy Recovery Row/Ski... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up, between movements perform 3 burpees Skill: WOD:Mobility Day:First RibSink StretchLat SmashKB Psoas SmashQL Lax Ball/Box SmashBanded Cat/CowHip... Read More

WORKOUT OF THE DAY Warm Up:Ski 1 Min25 Banded GMs15 V-ups15 Push Ups16 Lunge Mornings10 Kipping Swings Skill:HSPU warm upStrict HSPU Tips  WOD:6-5-4-3-2-1 Reps for... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up1 Min Jump Rope Skill:Muscle UpsMovement Review and Scaling WOD:As Many Rounds as Possible in 15 Minutes of:25... Read More

Kelli driving out of the bottom WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Burgener Warm UpJog 50m, 5 HPS Jog 50m, 4 PS (add #)Jog... Read More

“Ranger Mike” came back for a visit WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Movement ReviewPull Over WOD:For Time:1 Rope Climb3 Pull Overs 5 Sandbag... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Banded Hip Extension WOD:For Time:30-20-10 Reps for time of:Row for CalsBox Jumps OversKettle Bell Swings Skill/Mobility:BB Quad SmashWeakness... Read More