WOD

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

Bynum and the shrug under WORKOUT OF THE DAY Warm Up:Dodgeball 3-5 min20’ Crab Walk20’ Spider-Man Stretch 20’ High Knees Skill:Overhead Squat WOD:For Time:Run 800m30 KB... Read More

Reba loves rowing WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Sandbag Over Shoulder WOD:“Death By”Odd: Sandbag Over ShoulderEven: Toes to Bar Skill/Mobility:400m Overhead Carry-... Read More