WOD

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

WORKOUT OF THE DAY Warm Up:CF Dodgeball Skill:GHD Sit UpsBox Jump Over Cycling WOD:For Time:50 GHD Sit Ups40 Wall Ball30 Alternating DB Snatch20 Box Jump... Read More

WORKOUT OF THE DAY Warm Up:4 Corners2 Times through 10 Squats—> Lunge and Twist10 Sit Ups—–> Toy Soldier10 Hanging Knee Raises—–> Crab Walk10 Kettle Bell Deadlift—–>... Read More

Nice Synchro Pull Ups WORKOUT OF THE DAY Warm Up:Joint Prep RoutineCouch Jump Rope Warm Up Skill:Couch Stretch WOD:For Time:100 Double UndersRow 50 CalsSki 200m50... Read More

WORKOUT OF THE DAY Warm Up:Running Warm Up15 Jumping Back Squats10 Lunge Mornings15 Hip Extensions10 Hip Circle Steps Each Skill:Warm Up Back Squat, talk about... Read More