WOD

A nice strong deadlift back  WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Burgener for Power SnatchGHD Sit Ups WOD:As Many Rounds as Possible in... Read More

WORKOUT OF THE DAY Warm Up:Jog 100m Forwards/ 100 m Backwards8 Back Extensions20 Banded GMs20 Hip Circle Low Box Step Ups2 Shuttle Runs Skill:Deadlifts/Warm Up... Read More

Kelli working on her handstand walking WORKOUT OF THE DAY Warm Up:Dynamic Mobility Set Skill:Hip Mobility Squat Cleans    WOD:10-9-8-7-6-5-4-3-2-1 Reps for time of:Squat CleansPull UpsWall Ball... Read More

WORKOUT OF THE DAY Warm Up:Ski 1 Min2x Thru-8 Push Ups8 Sit Ups8 Hip Hurdles Each8 Kipping Swings Skill:Banded Hip Distraction/ Hamstring Floss Toes to Bar... Read More

WORKOUT OF THE DAY Warm Up:Medicine Ball Warm Up Skill:Overhead Squat Progression WOD:In 10 MinutesFind a 3 Rep Max OHSRest 2 Minutes12-9-6Chest to Bar Pull... Read More

Ashley working on muscle ups WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Pistol Progression WOD:3 Rounds for time of:10 Toes to Bar15 Box Jumps20... Read More

Leah lifting heavy WORKOUT OF THE DAY Warm Up:Joint Prep Skill:DB SnatchDouble Unders   WOD:For Time15 Double Unders10 Dumbbell Snatches15 Double Unders20 Dumbbell Snatches15 Double... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up, shuttle run after every other movement (3 total) Skill: WOD:Mobility day-Calf SmashBanded Hip ExtensionHip Mobility – 90/90s,... Read More

Randen pulling “light” WORKOUT OF THE DAY Warm Up:AMRAP in 6 Min-Ski 6-8 Cal8 Hanging Knee Raises6 Stink Bug Push UpsPVC Pass Throughs8 Med Ball... Read More

WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Clean and Jerk WOD:For Time:Run 1 Mile30 Clean and JerksRun 1 Mile Skill/Mobility:Couch StretchIT Band Roll Out... Read More