WOD

WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Dynamic Hamstring Stretches  WODRun 400 m x 6 Skill/Mobility:Couch StretchPlantar Smash    

WORKOUT OF THE DAY Warm Up:CrossFit Warm UpJog 400m Skill:First RibKettle Bell Swings WOD:150 Kettle Bell Swings for Time Skill/Mobility:Forearm Stretch Tempo Work- EMOM for... Read More

Crocket on the Duffalo Bar WORKOUT OF THE DAY Warm Up:30 Sec Each, 2 x-Sit UpsPVC Pass Throughs (first round); PVC Over Head Shrugs (second... Read More

WORKOUT OF THE DAY Warm Up:Ski 200m15 Banded Pull Aparts— Crab Walk16 Hip Hurdles —- Bear Crawl10 Hanging Shoulder Shrugs—- Hurdle Over/ Under10 Stink Bug... Read More

Welcome to the Agoge family Kristin! WORKOUT OF THE DAY Warm Up:Musical Medicine Ball Skill:Sprinter to Samson Stretch x 8 EachBanded Overhead Tricep ExtensionDumbbell Snatch... Read More

WORKOUT OF THE DAY Warm Up:Jump Rope Warm Up Skill:Split Jerk  Split Jerk Balance WOD:As Many Rounds as Possible in 20 Minutes of:Run 400 5 Pull... Read More

Cam and box jumps WORKOUT OF THE DAY Warm Up:Dynamic Mobility Set Skill:PVC Pass Throughs x 8 BB Overhead Shrugs x 15Behind the Neck Jerk/OHS Rack... Read More

New member Andrea is so strong! WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Clean and Jerk Progression Review/ Warm Up Movements  WOD:For Time:2 Rope Climbs30... Read More

Fernando has been working hard at linking double unders and it shows WORKOUT OF THE DAY Warm Up:AMRAP in 6 Min- Ski 6-8 Cal8 Squats8 KB... Read More

Jeanette is really trying to stabilize overhead WORKOUT OF THE DAY Warm Up:8 V-Ups— Bear Crawl8 Stink Bug Push Ups—- Crab Walk8 Hollow Rocks —-... Read More