WOD

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

Brien has been a good example of scaling during injury.  Here he works his non-injured side. WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Movement Review... Read More

WORKOUT OF THE DAY Warm Up:AMRAP in 6 Min- Ski 30 Sec8 Push Ups8 KB Deadlifts6 Box Jumps6 Eye Level KB Swings Skill:SDLHP Progression   WOD:3 Rounds... Read More

WORKOUT OF THE DAY Warm Up:Row 250mDodgeball Skill:MU Skills WOD:For Time:Row 20 Cals8 Muscle Ups16 ThrustersRow 15 Cals6 Muscle Ups12 ThrustersRow 10 Cals4 Muscle Ups8... Read More

WORKOUT OF THE DAY Warm Up:Tabata style partner warm up- one rows one holds bottom of squat, 5 rounds10 PVC Pass Throughs 20 Tricep Pull Downs... Read More