WOD

WORKOUT OF THE DAY Warm Up:CrossFit Warm UpHip Mobility Skill:Burgener Warm Up WOD:4 Rounds for time of:15 Wall Ball10 Dips5 Power Snatch Skill/Mobility:Shoulder Rotator SmashAnterior... Read More

WORKOUT OF THE DAY Warm Up:Dynamic Calf StretchJump Rope Warm UpPlank :45 Skill:Global Gut Smash :90 Sec Double Under Scaling WOD:”Annie”50-40-30-20-10 Reps for time of:Double... Read More

    WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Burgener for Power Snatch WOD:For Time:21-14-7Sit Ups18-12-6 Cal Row15-10-5Power Snatch Skill/Mobility:      

WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Wall BallsDeadlift Warm Up WOD:For Time:Run 1 Mile75 Wall Ball50 Deadlifts Skill/Mobility:SLIPS      

  WORKOUT OF THE DAY Warm Up:10 See Saw Squats—- Hurdle Over/ Under10 V Ups—— Bear Crawl10 Hanging Shrugs—— Crab Walk10 Stink Bug Push Ups—-... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:DB Hang Clean and Jerk”L” pull up WOD:Death ByOdd: L Pull UpsEven: Single Arm Dumbbell Hang Clean and... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Sandbag Over Shoulder WOD:As Many Rounds as Possible in 4 Minutes, rest 1 minute go again x... Read More

WORKOUT OF THE DAY Warm Up:Jump Rope Warm Up Skill:Hip MobilityOverhead Squats WOD:7 Rounds for time of: 20 Double Unders10 Overhead Squats Skill/Mobility:Calf SmashPartner Row... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Hang Power Cleans WOD:10 Rounds for time of:3 Muscle Ups5 Hang Power Cleans7 Box Jumps Skill/Mobility:  ... Read More

Happy birthday John!  WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Thrusters and GHDs WOD:As Many Rounds as Possible in 16 minutes of:Run 400 M20 GHD... Read More