WOD

  WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Movement Review WOD:For Time:3 Rope Climbs6 Muscle Ups9 Deadlifts12 GHD Sit Ups15 Overhead Squats12 GHD Sit... Read More

WORKOUT OF THE DAY Warm Up:Row 100m – 12 SquatsRow 100m – 6 Stinkbug Push UpsRow 100m – 10 Banded ShrugsRow 100m – 6 Tuck... Read More

WORKOUT OF THE DAY Warm Up:Dynamic Mobility SetJog 200m Skill:First RibPull Up Progression WOD:As Many Rounds as Possible in 4 Minutes, rest 1 minute x... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Banded Hip ExtensionWall Ball Cycling and Efficiency WOD:“Karen”-150 Wall Ball Shots for Time Skill/Mobility:Ab Slider Sequence Army Crawl Knee... Read More

  WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Banded Overhead DistractionToes to Bar WOD:10 Rounds for time of:5 Toes to Bar10 Kettle Bell Swings15... Read More

WORKOUT OF THE DAY Warm Up:Jog 400m2x 15 Sit Ups15 Hip Circle Squats10 Hip Extensions5 Box Jumps Skill:Front Rack MobilityReview and Warm up to Heavy 5... Read More

  WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Sumo Deadlift High PullMovement Warm Up WOD:Complete for time:50 Dumbbell Overhead Walking Lunge40 Box Jumps30 Sumo... Read More

WORKOUT OF THE DAY Warm Up:Jump Rope Warm Up Skill:Split Jerks and Pistols WOD:As Many Rounds as Possible in 20 Minutes of:25 Double Unders20 Pistols10... Read More

WORKOUT OF THE DAY Warm Up:AMRAP in 7 Min10 Sit Ups8 Hand Release Push Ups10 Squats8 Hanging Shoulder Shrugs8 Dynamic Step Ups1 Shuttle Run Skill:... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Paleo Chair 2 MinPull Up Progression WOD:21-15-9 Reps For Time of:Pull UpsWall Ball Skill/Mobility:5 Minutes of Clean... Read More