WOD

WORKOUT OF THE DAY Warm Up:7-8 Reps Each, 2 x ThruSit Ups, Push Ups, Hip Hurdles (10-15 each direction), Hanging Shrugs, Kipping Swings, Dips Skill:Partner... Read More

WORKOUT OF THE DAY Warm Up:Rolling x 3Russian Push Ups12 Goblet Squats16 Jumping Lunges Skill:Kipping Dip  WOD:As Many Rounds as Possible in 20 Minutes of:5... Read More

WORKOUT OF THE DAY Warm Up:Jog 400mMixed Tabata, 3 RoundsSquatsPush UpsAlt Arm DB Deadlifts PVC Thrusters Skill:Dumbbell Snatch WOD:30-20-10 Reps for time of:Dumbbell SnatchesBarbell Thrusters Skill/Mobility200... Read More

WORKOUT OF THE DAY Warm Up:Cone Game Skill:Movement Review WOD:As Many Rounds as Possible In 30 Minutes of:Run 800 M10 Wall Walks10 Dumbbell Box Step... Read More

WORKOUT OF THE DAY Warm Up:Partner Warm Up-Partner 1 (P1) Rows 100m, Partner 2 (P2) Performs Sit Ups, Switch-P1 Row, P2 Push Ups, Switch– P1... Read More

WORKOUT OF THE DAY Warm Up:Jog Forward/Backward 100m30 Banded GMs15 Hip Circle Steps f,b,l,r10 BB Deadlifts10 BB Rows10 Box Jumps1 Min Jump Rope Skill:Burgener for... Read More

WORKOUT OF THE DAY Warm Up:Rolling x 41. 3 x Sit Ups 2. 3x Squats3. 2 x Kipping Swings4. 1x Burpee Tuck Jump Skill: WOD:Mobility Day-Knee... Read More

The colorful Dr. Bynum WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:5 KB DL, Med Ball Front Squats, Kipping Knee Raises5 KB Eye Level... Read More

WORKOUT OF THE DAY Warm Up:2xSki 200m8 Hip Extensions12 Hip Circle Squats 14 Alternating Leg V-Ups10 Kipping Swings10 PVC Snatch Grip Shrugs Skill:Bar MU Progression /... Read More

Mobility Day is fun! WORKOUT OF THE DAY Warm Up:2x10 Squats — Cartwheel10 V-ups —- Crab Walk20 Banded Shrugs —- Compression Drill6 Cal Row —-... Read More