WOD

WORKOUT OF THE DAY Warm Up:Mixed Tabata, 3 Rounds- Hanging Knee RaisesSee-Saw SquatsPull UpsAlternating DB Deadlifts Skill:PistolsDB Snatch WOD:As Many Rounds as Possible in 20 Minutes... Read More

Michaela going heavy overhead WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:MU ProgressionsWarm up PC WOD:9-7-5 Reps for time of:Power CleansMuscle Ups Skill/Mobility:Tabata- Empty... Read More

Always make time to get back to basics WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Barbell/Foam Roller Thoracic Opener Overhead Squats WOD:“Nancy”5 Rounds for time of:400m... Read More

Andrea stringing together some double unders WORKOUT OF THE DAY Warm Up:Jog 400mDynamic Mobility Set Skill:Hip Mob *trainer notes- first five, 6-8 reps Thrusters WOD:“Death By”-ThrustersBar... Read More

Andrea stringing together some double unders WORKOUT OF THE DAY Warm Up:Jump Rope 1 Min 2 Rounds Alternating- 10 Kipping Swings8 Stink Bug Push Ups8 Hip... Read More

Muscle Ups WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Sumo Deadlift High Pull Push Press WOD:“Fight Gone Bad”3 Rounds of as Many Reps as Possible... Read More

WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Handstand Push Ups WOD:For TimeRun 800 M100 Double Unders40 Sit Ups20 Handstand Push UpsRun 400 M75 Double... Read More

Burpees WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Posterior Hip Capsule Mob/Banded Ankle MobWall Ball Efficiency  WOD:“Karen”- 150 Wall Ball for Time Skill/Mobility:Accumulate 1 Min... Read More

“Coach” giving Randen a pep talk WORKOUT OF THE DAY Warm Up:Med Ball Warm Up Skill:Power Cleans WOD:Partner AMRAP in 15 Minutes, Ascending by 1sYou... Read More

Dustin working on squats WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Pistols WOD:30-20-10PistolsPull Ups Skill/Mobility:Bulgarian Split Squats x 15 EachBanded Pull Throughs x 15-20Rolling... Read More