WOD

WORKOUT OF THE DAY Warm Up:Mixed Tabata, 3x-Ski Sit UpsPush UpsHanging ShrugsPVC Press Skill:Push Press WOD:“Death By”- Odd: Pull UpsEven: Push Press Skill/Mobility:Abs for 5 MinPick one... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Burgener Warm Up for Clean WOD:5-4-3-2-1 Squat Cleans20-16-12-8-4Toes to Bar Skill/Mobility:SLIPS  

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Burgener Warm Up for Power Snatch WOD:For Time:Row 800 m80 Double Unders40 Air Squats16 Power SnatchRow 600... Read More

WORKOUT OF THE DAY Warm Up:Dynamic Mobility SetBanded Overhead Distraction x30 Sec Each Skill:Bar MU Drill orRing MU- False Grip Ring Rows, Kneeling Transition Drill,... Read More

Our 12 Days of Christmas crewWORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Standing Calf StretchKB Swing WOD:As Many Rounds as Possible in 20 Minutes... Read More

Garrett making light work of the barbellWORKOUT OF THE DAY Warm Up:CrossFit Warm Up partner style, one person holds plank while the other performs the... Read More

Barbell anticipationWORKOUT OF THE DAY Warm Up:Joint Prep Skill:Sumo Deadlift High Pull WOD:Alternating Tabata of:Sumo Deadlift High PullsDouble Unders Skill/Mobility:Muscle Cleans x 3x 6Pause Pull... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up, every other movement perform a shuttle run Skill: WOD:Mobility-Neck Stretches Banded Elbow DistractionTriceps SmashGlobal Gut SmashSide Hip SmashCouch... Read More

Nadin working through deadliftsWORKOUT OF THE DAY Warm Up:Rolling x215 V-Ups10 Light Weight OH Lunges10 Box Step Ups Skill:KB Snatch WOD:For Time:Row 100050 Kettle Bell... Read More

WORKOUT OF THE DAY Warm Up:10 Push Ups— Cartwheels10 Squats—— Bear Crawl10 Kipping Swings—— Crab Walk10 Tuck Jumps——High Knees Skill:Partner Shoulder OpenerPull Up Progression WOD:3... Read More