WOD

WORKOUT OF THE DAY Warm Up 10 VUps— 25’ Bear Crawl10 Hand Release Push Ups— 25’ Lunge Walk10 Strict DB Press— 25’ Walking Hamstring Stretch10... Read More

WORKOUT OF THE DAY Warm Up Ski 1 MinJump Rope Warm Up Skill:Chest to Bar Progression and T2B WOD:3 Rounds for time:50 Double Unders15 Toes... Read More

WORKOUT OF THE DAY Warm Up CrossFit Warm Up Skill:KB Cleans and Pistols WOD: For Time:50 Dumbbell Front Rack Lunge Steps40 Pistols30 Dumbbell Box Step... Read More

WORKOUT OF THE DAY Warm Up Joint Prep Skill:T-spine MobOverhead Squat Therapy WOD:21-15-9 Reps for time of:Overhead SquatsBurpees over the bar Skill/Mobility:3 x Thru- 8... Read More

  WORKOUT OF THE DAY Warm Up Med Ball Warm Up Skill:Thrusters WOD:Partner Leap Frog StyleAs Many Rounds as Possible in 7 Minutes of:45’ Sled... Read More

WORKOUT OF THE DAY Warm Up Joint Prep Skill:Movement Review and Warm Up WOD:For Time:25 Push Ups20 Overhead Squats15 Muscle Ups10 Cleans5 Rope Climbs Skill/Mobility:Trap... Read More

WORKOUT OF THE DAY Warm Up Running Warm Up Skill:Banded Hamstring FlossCalf Stretch WOD:For Time:Run 800Row 500Ski 200100 Double Unders Skill/Mobility: Weakness Work   

WORKOUT OF THE DAY Warm Up CrossFit Warm Up Skill:DB Squat Snatch WOD:As Many Rounds as Possible in 10 Minutes12 Dumbbell Squat Snatch (Right Arm)12... Read More

WORKOUT OF THE DAY Warm Up Dynamic Mobility Set Skill:Power Clean5 GHD “pops”, 5 Cleans 95/65, 5 Kipping Swings3 Partial Range GHD Sit Ups, 4... Read More

Coaches wear many hats… and happy belated birthday Brien! WORKOUT OF THE DAY Warm Up Jog 200m Total, 100 Forward/Backward15 Sit Ups15 Push Ups15 Hip... Read More