WOD

2 Rounds200m Run15 Wallballs8 Gymnastic Kips6 DB Facing Burpees2 Inchworms Then, in no particular order, perform the movements in the workout to ensure they know... Read More

Barbell warm up for the snatch Strength 8 Sets1 Snatch Grip Deadlift 1 Hang Power Snatch + 1 Hang Squat Snatch Wod4 Rounds of 3:30... Read More

CrossFit Total DayPart of the challenge of CrossFit total is to finish all 3 lifts within an hour. It’s an element that comes into play... Read More

Board warm up TEST: Find your 1 rep max weighted pull*scaling if you are stilling working on strict pull ups-if you have kipping go for... Read More

Sunday Funday partner wod*run might be subbed for a row if you dont want to run in the rainWod 1 12 Minutes Split how you... Read More

Endurance-With partner20 Minutes on bike, switch every minute. Score is calories. No transistion timeIn the remaining 20 minutes-both partners run 1 mile-When BOTH partners are... Read More

Warmup Cardio warm up Wod Run 5kOR There will be other options listed but you should really to try to run. Yes we know you... Read More

4 Rounds*5 Bar Facing Burpees5 Empty Bar Good Mornings5 Hang Muscle Cleans5 Shoulder to Overhead *Rounds 1-2 are with an empty bar, then add weight... Read More