WOD

  WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Movement Review WOD:For Time21 Box Jumps18 DB Overhead Lunges15 Sand Bag Squats12 Wall Walks9 Sand Bag Over... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Upthen25’ ft each:Lunge WalkWalking HamstringHigh Knees Broad JumpSkill:Squat Snatch WOD:Squat Snatch5-4-3-2-1Run 400 M Skill/Mobility:SLIPS  

WORKOUT OF THE DAY Warm Up:Row 250m 2x (second time cut reps to 5)10 V-ups10 KB DL10 Med ball Thrusters 10 Eye Level KB SwingsSkill:Wall Ball WOD:As... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm UpSkill:Kipping Progression for PU and T2BRing Push Up Progression  WOD:Tabata:Pull UpsOverhead SquatsToes to barRing Push Ups Skill/Mobility:GHRs x30Anterior... Read More

WORKOUT OF THE DAY Warm Up:10 Stink Bug Push Ups—- Bear Crawl10 Jumping Squats—- Spider-Man Stretch10 Gymnastic Kips—- Inch Worm10 PVC Thruster—- Toy SoldiersSkill:Rope ClimbsMU... Read More

WORKOUT OF THE DAY Warm Up:Jog 400m 2x -30 Sec Plank Hold-30 Sec Squats-30 Sec Mountain Climbers-30 Sec Jump RopeSkill:Calf StretchWarm Up Double Unders  WOD:“Annie”50-40-30-20-10Reps for time... Read More

WORKOUT OF THE DAY Warm Up:Med Ball Warm UpSkill:Movement Review and Warm Up  WOD:Partner WODFor Time:50 Wall Ball40 Dumbbell Snatch30 DB Lunges20 Handstand Push Ups10... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm UpSkill:Power Clean Progression WOD:“Death By”- Odd: Power CleansEven: Toes to Bar Skill/Mobility:Weakness Work

WORKOUT OF THE DAY Warm Up:2x10 Sit Ups10 Hip Extensions 10 KB DLs10 KB Eye Level SwingsthenJump Rope Warm Up Skill:Double Unders WOD:For Time20-19-18-17-16-15-14-13-12-11-10 Double Unders10-9-8-7-6-5-4-3-2-1Kettle Bell... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Squat Therapy WOD:As Many Rounds as Possible in 10 Minutes ascending:Pull Ups x 1sPush Ups x 2sSit Ups... Read More