WOD

WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Wall BallsDeadlift Warm Up WOD:For Time:Run 1 Mile75 Wall Ball50 Deadlifts Skill/Mobility:SLIPS      

  WORKOUT OF THE DAY Warm Up:10 See Saw Squats—- Hurdle Over/ Under10 V Ups—— Bear Crawl10 Hanging Shrugs—— Crab Walk10 Stink Bug Push Ups—-... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:DB Hang Clean and Jerk”L” pull up WOD:Death ByOdd: L Pull UpsEven: Single Arm Dumbbell Hang Clean and... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Sandbag Over Shoulder WOD:As Many Rounds as Possible in 4 Minutes, rest 1 minute go again x... Read More

WORKOUT OF THE DAY Warm Up:Jump Rope Warm Up Skill:Hip MobilityOverhead Squats WOD:7 Rounds for time of: 20 Double Unders10 Overhead Squats Skill/Mobility:Calf SmashPartner Row... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Hang Power Cleans WOD:10 Rounds for time of:3 Muscle Ups5 Hang Power Cleans7 Box Jumps Skill/Mobility:  ... Read More

Happy birthday John!  WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Thrusters and GHDs WOD:As Many Rounds as Possible in 16 minutes of:Run 400 M20 GHD... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Sumo Deadlift High Pull WOD:20-18-16-14-12-10-8-6-4-2 Reps for time of:Push UpsSumo Deadlift High Pull Skill/Mobility:Weakness Work    ... Read More

WORKOUT OF THE DAY Warm Up:AMRAP in 712 Pause Squats8 V Ups10 Hip Circle Steps l/r8 Box Jumps   Skill:Rack Safety and Spotting WOD:Back Squat... Read More

WORKOUT OF THE DAY Warm Up:2 x Jog 200m10 Sit Ups8 Push Ups6 Ring Rows8 Mountain Climbers  Skill:Rowing Efficiency  WOD:Complete for time:Row 100 CalsAt the... Read More