WOD

  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

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