WOD

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

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