WOD

WORKOUT OF THE DAY Warm Up:Partner Warm Up30 Jumping Jacks vs Plank Hold- x220 Mountain Climbers vs Bottom of Squat Hold- x2 10 Box Jumps vs... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep1 Min Jump RopeSkill:HSPU Progression WOD:10 Rounds for Time-5 HSPU10 KB Swings15 Double Unders Skill/Mobility:4-5 Min Cool Down JogCalf... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm UpSkill:Banded Hip ExtensionThrusters WOD:21-15-9ThrustersSit Ups Skill/Mobility:Spend 3 Minutes on DU Ladder, up by 5sWeakness Work      ... Read More

WORKOUT OF THE DAY Warm Up:AMRAP in 6 Min- 8 Sit Ups8 Squats8 Banded Shrugs8 PVC Press4 Burpees to TargetSkill:Front Rack Mobility Clean and Jerk WOD:EMOM for... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Rope Climbs WOD:2 Rounds for time:2 Rope Climbs15 Overhead Squats20 Push Ups25 Kettle Bell Swings30 Box Jumps... Read More

WORKOUT OF THE DAY Warm Up:Dynamic Mobility Warm UpSki 1 Min Skill:Squat TherapyWall Ball Efficiency  WOD:“Death By”-Wall BallSit Ups Skill/Mobility:Spend 10 Minutes Working on HS... Read More

WORKOUT OF THE DAY Warm Up:Run 200m forward and backward30’ Inch Worm w/Push Up20 Hip Hurdles20 Hip Circle Steps r/l10 GHRs30 Sec Plank Skill:T2B Tension... Read More

WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Rowing Technique WOD:Row 250M500M1000M2000MRest as needed between attempts Skill/Mobility:Accumulate 90 Sec of Hollow Hold, Arch HoldRower Drills, 1st 2... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up1 Min Jump Rope Skill:Burgener for the CleanWarm Up/Scale Movements WOD: In 4 Minutes-Find 1 Rep Max CleanRest... Read More

WORKOUT OF THE DAY Warm Up:AMRAP in 6 minutes-|8 Hollow Rocks6 Push Ups8 Squats10 Mountain Climbers25’ Bear Crawl Skill:Compression Drill Handstand Walk Drills WOD:3 Rounds:1 Minute... Read More