WOD

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

WORKOUT OF THE DAY Warm Up:Rowling x 3, no burpee max15 PVC Back Squats10 PVC Pass Throughs  Skill:Overhead Squat Therapy WOD:Row 300 M30 Overhead SquatsRow... Read More

WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Med Ball Clean   WOD:30 Reps of Each-Sit UpsBox JumpsWall BallToes to BarSumo Deadlift High PullsMedicine Ball Clean... Read More

WORKOUT OF THE DAY Warm Up:AMRAP in 7 Minutes, 8 Reps Each-Plank Ups, Banded Pull Aparts, BB Press, Tricep Pull Downs, Jumping Squats, PVC Pass... Read More

WORKOUT OF THE DAY Warm Up:10 Squats—- Cartwheel10 Push Ups—- Spider-Man Stretch10 DB Push Press— Bear Crawl10 Tuck Jumps—- Walking Back Scale Skill:Handstand Walk Warm... Read More

WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Banded Overhead DistractionPull Ups WOD:“Helen”:3 Rounds for time of: Run 400 M21 Kettle Bell Swings12 Pull Ups... Read More