WOD

Our 12 Days of Christmas crewWORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Standing Calf StretchKB Swing WOD:As Many Rounds as Possible in 20 Minutes... Read More

Garrett making light work of the barbellWORKOUT OF THE DAY Warm Up:CrossFit Warm Up partner style, one person holds plank while the other performs the... Read More

Barbell anticipationWORKOUT OF THE DAY Warm Up:Joint Prep Skill:Sumo Deadlift High Pull WOD:Alternating Tabata of:Sumo Deadlift High PullsDouble Unders Skill/Mobility:Muscle Cleans x 3x 6Pause Pull... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up, every other movement perform a shuttle run Skill: WOD:Mobility-Neck Stretches Banded Elbow DistractionTriceps SmashGlobal Gut SmashSide Hip SmashCouch... Read More

Nadin working through deadliftsWORKOUT OF THE DAY Warm Up:Rolling x215 V-Ups10 Light Weight OH Lunges10 Box Step Ups Skill:KB Snatch WOD:For Time:Row 100050 Kettle Bell... Read More

WORKOUT OF THE DAY Warm Up:10 Push Ups— Cartwheels10 Squats—— Bear Crawl10 Kipping Swings—— Crab Walk10 Tuck Jumps——High Knees Skill:Partner Shoulder OpenerPull Up Progression WOD:3... Read More

WORKOUT OF THE DAY Warm Up:Jog 200m 15 Sit Ups10 Plank Ups15 Banded Pull Downs10 Barbell Shrugs15 Tuck Jumps Skill:Dips/Kipping Dips WOD:“Elizabeth”21-15-9Cleans Ring Dips Skill/Mobility:Alternating Tabata, 5... Read More

Coach Kelli having fun and not taking herself so seriously all the time😉 WORKOUT OF THE DAY Warm Up:Musical Med Ball Skill:Dumbbell SnatchOverhead Squat WOD:For Time:50... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Banded Overhead DistractionKB Swings WOD:150 Kettlebell Swings for time Skill/Mobility:Hamstring SmashSide Hip SmashSLIPS  

High flying hair means big hip extensionWORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Front Rack MobilitySquat Therapy WOD:15-12-9-6-3 Reps For time of:Strict Pull UpsFront... Read More