WOD

  WORKOUT OF THE DAY Warm Up:Jog 400mAlternating Tabata, 5 RoundsSquats Burpees  Skill: WOD:Mobility Day-Plantar SmashKnee Gap and SmashFoam Roller Quad/IT Band Roll x 10-15 EachTFL... Read More

Sierra squatting heavy WORKOUT OF THE DAY Warm Up:Rowing Warm Up Skill:Standing Shoulder OpenerToes to Bar Progression WOD:10-9-8-7-6-5-4-3-2-1 Reps for time of:Row for CalsWall BallToes... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Brief DL ReviewJog 30m, 6 Box Step Ups, 6 BB DL, 6 Kipping SwingsJog 30m, 3 Box... Read More

WORKOUT OF THE DAY Warm Up:10 Squats — Lunge Walk with Twist10 V-Up — Inch Worm w/ Push Up10 PVC Pass Throughs — Hurdle Over/Under10... Read More

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