WOD

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Banded Overhead DistractionKB Swings WOD:150 Kettlebell Swings for time Skill/Mobility:Hamstring SmashSide Hip SmashSLIPS  

High flying hair means big hip extensionWORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Front Rack MobilitySquat Therapy WOD:15-12-9-6-3 Reps For time of:Strict Pull UpsFront... Read More

Randen throwing weight aroundWORKOUT OF THE DAY Warm Up:Dynamic Mobility SetCalf StretchPlantar Smash Skill:Double Unders WOD:For Time: 50 Double UndersRun 800 mSki 400 m50 Double Unders... Read More

WORKOUT OF THE DAY Warm Up:AMRAP in 6 minutes-6 V-Ups5 Russian Push Ups6 Kipping Swings6 PVC Push Press5 Low Box Jumps Skill:Toes to Bar Progression... Read More

WORKOUT OF THE DAY Warm Up:Rolling x4 Skill:Burgener for Clean WOD:As Many Rounds as Possible in 12 Minutes of:5 Cleans15 Calorie Row Skill/Mobility:Trap SmashLow Back... Read More

Sprint timeWORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Med Ball Clean WOD:For Time:Run 800 M30 Sit Ups30 DB Push Press30 Deadlifts30 Medicine Ball Cleans30... Read More

Saturday morning class vibes WORKOUT OF THE DAY Warm Up:Dynamic Mobility SetWrist Mob Skill:HSPU Progression WOD:Alternating Tabata-Handstand Push UpsDouble KB Front Rack Lunge Steps Skill/Mobility:Push... Read More

Kettle Bell Swings WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Hip Mob (pick 3-4 movements of choice)Wall Ball  WOD:21-15-9Wall BallKettle Bell Swings Box Jumps Skill/Mobility:Mixed... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Burgener (for PS)Pull Up Progression WOD:10 Rounds for time of:2 Power Snatch3 Pull Ups4 Cal Row Skill/Mobility:Shoulder... Read More

WORKOUT OF THE DAY Warm Up:Jog 200m15 Squats15 Banded Shrugs10 BB Press10 BB DL8 Burpee Broad Jumps Skill:Clean and Split JerkClean and Push Jerk   WOD:Squat... Read More