WOD

“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

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