WOD

WORKOUT OF THE DAY Warm Up:Row/Ski 2 minDynamic Mobility Set Skill:Squat Clean WOD:Every 2 Minutes x 10 rounds2 Squat Cleans15 Cal Row Skill/Mobility:Easy Recovery Row/Ski... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up, between movements perform 3 burpees Skill: WOD:Mobility Day:First RibSink StretchLat SmashKB Psoas SmashQL Lax Ball/Box SmashBanded Cat/CowHip... Read More

WORKOUT OF THE DAY Warm Up:Ski 1 Min25 Banded GMs15 V-ups15 Push Ups16 Lunge Mornings10 Kipping Swings Skill:HSPU warm upStrict HSPU Tips  WOD:6-5-4-3-2-1 Reps for... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up1 Min Jump Rope Skill:Muscle UpsMovement Review and Scaling WOD:As Many Rounds as Possible in 15 Minutes of:25... Read More

Kelli driving out of the bottom WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Burgener Warm UpJog 50m, 5 HPS Jog 50m, 4 PS (add #)Jog... Read More

“Ranger Mike” came back for a visit WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Movement ReviewPull Over WOD:For Time:1 Rope Climb3 Pull Overs 5 Sandbag... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Banded Hip Extension WOD:For Time:30-20-10 Reps for time of:Row for CalsBox Jumps OversKettle Bell Swings Skill/Mobility:BB Quad SmashWeakness... Read More

Back squat day WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Squat Cleans WOD:As Many Rounds as Possible in 10 Minutes, Ascending:Squat CleansToes to Bar... Read More

WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Calf Stretch WOD:For Time:Run 5K Skill/Mobility:IT Band Roll Out Couch Stretch    

Fernando looking strong overhead WORKOUT OF THE DAY Warm Up:Jump Rope Warm Up 10 PVC Pass Throughs15 PVC OH Shrugs8 Kipping Swings Skill:Overhead Squats and Muscle... Read More