WOD

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

Snatching WORKOUT OF THE DAY Warm Up:Jump Rope Warm Up Skill:Burgener Warm Up WOD:EMOM for 12 Minutes- Min 1-3: 3 Squat Snatches at 75%Min 4-6: 2... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up, 8 Reps Each x2 Skill:Sumo Deadlift High Pull Progression WOD:AMRAP in 15 Minutes-3 Muscle Ups4 Wall Ball5... Read More