WOD

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

Randen throwing weight aroundWORKOUT OF THE DAY Warm Up:Dynamic Mobility SetCalf StretchPlantar Smash Skill:Double Unders WOD:For Time: 50 Double UndersRun 800 mSki 400 m50 Double Unders... Read More

WORKOUT OF THE DAY Warm Up:AMRAP in 6 minutes-6 V-Ups5 Russian Push Ups6 Kipping Swings6 PVC Push Press5 Low Box Jumps Skill:Toes to Bar Progression... Read More

WORKOUT OF THE DAY Warm Up:Rolling x4 Skill:Burgener for Clean WOD:As Many Rounds as Possible in 12 Minutes of:5 Cleans15 Calorie Row Skill/Mobility:Trap SmashLow Back... Read More

Sprint timeWORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Med Ball Clean WOD:For Time:Run 800 M30 Sit Ups30 DB Push Press30 Deadlifts30 Medicine Ball Cleans30... Read More