Friday, March 29th, 2024
WORKOUT OF THE DAY Warm Up:30 Sec Each x2Plank UpsHanging (rope) Knee RaisesHip Circle SquatsKB DeadliftsJump RopeShuttle Run Skill:Hip Mobility (pick 3-4) Double Under/ Sandbag Squat... Read More
Thursday, March 28th, 2024
WORKOUT OF THE DAY Warm Up:Joint Prep Skill:Power clean and jerk progressionChest to Bar ProgressionWOD:9-7-5 Reps for time of:Clean and JerkChest to Bar Pull Ups... Read More
Wednesday, March 27th, 2024
WORKOUT OF THE DAY Warm Up:CrossFit Warm Up Skill:Push Press WOD:Push Press5-4-3-2-1-1-1 Skill/Mobility:Drop to 35-40% and perform as many STRICT Press as possibleFirst Rib
Tuesday, March 26th, 2024
WORKOUT OF THE DAY Warm Up:Rolling x2, 4x Squat Penalty10 Sit Ups10 Hanging Shoulder Shrugs10 Slow Negative Push Ups10 Kipping Swings Skill:Front Rack MobilityMuscle Up... Read More
Monday, March 25th, 2024
WORKOUT OF THE DAY Warm Up:2xSki 1 min8 Vups 8 Push Ups8 KB Swings6 PVC Pass Throughs6 Dynamic Step Ups Skill:Wrist Warm UpBurgener and Warm Up... Read More
Saturday, March 23rd, 2024
WORKOUT OF THE DAY Warm Up:Musical Med Ball Skill:HSPU Skill Work WOD:For Time:3 Rope Climbs30 Handstand Push Ups40 Cal Row50 GHD Sit Ups3 Rope... Read More
Friday, March 22nd, 2024
WORKOUT OF THE DAY Warm Up:Jog 200mAMRAP in 6, 7 Reps Each-SquatsPush Ups DB DeadliftsBarbell PressLow Box Jumps Skill:Paleo ChairThrusters WOD:Death By:Odd: ThrustersEvens: Dumbbell Cleans Skill/Mobility:Slider... Read More
Thursday, March 21st, 2024
WORKOUT OF THE DAY Warm Up:CrossFit Warm Up, Alternate 100m Ski or Shuttle Run Between Movements Skill:WOD:Mobility DayPlantar SmashKnee Gap and SmashMonkey Bar of “Death” Banded... Read More
Wednesday, March 20th, 2024
WORKOUT OF THE DAY Warm Up:Running Warm Up Skill:Push JerkWOD:2 Rounds for time of:Run 1 Mile30 Sumo Deadlift High Pull 20 Pull Ups10 Push Jerks Skill/Mobility:First... Read More
Tuesday, March 19th, 2024
WORKOUT OF THE DAY Warm Up:Jump Rope Warm Up Skill: Hip Mobility x6 Each (1st,2nd,4th, 5th page) Overhead SquatWOD:15-10-5 Reps for time of:Overhead Squats21-14-7Box Jumps 27-18-9Double Unders... Read More