WOD

Warm-Up: Agility/Mobility Drills to prepare for running. (GET WARM!) Rehearsal after the Run intervals:4 Rounds of: 5 KB Swings, 5 Goblet Squats, 5 Sit-Ups. Increase... Read More

Warm-Up: 5 Minute AMRAP: 5 reps of each (w PVC) Pass-throughs / Around-the-Worlds / Good Mornings / Trunk Twists / Leg Swings / Squats /... Read More

Warm-Up: 2 min AMRAPs x4 1- 10 Jumping Jacks / 5 Stretchy Squats / 5 Air Squats 2- 10 In-Place Hops / 5 Up-Down Dogs... Read More

Warm-Up: Run Down and Back – Slow, Knee to Chest +3 step down, Heel to Butt +3 steps back, 20 Jumping Jacks Run Down and... Read More

Warm-Up: :60 Slow Rowing / 10 Up+Down Dog / 8 Staggered-Stance Good Mornings / 6 Squat + Rotation:45 Medium Rowing / 10 PVC Push Press... Read More

Warm-Up: Heel to Butt, Heel to Face, Arm Swings / Moderate Jog x4 / Lateral Lunge, Squat + Bootstrappers, Arm Swings / Moderate Jog (+)... Read More

Warm-Up: :60 Slow Jumping Jacks10 PVC Pass-Throughs / Around-the-Worlds / Trunk Twists :45 Medium Jumping Jacks8 Squats + Stretch / PVC Good Mornings / PVC... Read More

This weekend brings with it a CrossFit tradition, the Hero workout Murph! Given the fact that we haven’t been in the gym much over the... Read More

Warm-Up: 10 Frames of “ROW”ling Aim to land your rower on 100m exactly. Complete one burpee for every meter over or under 100, each frame.... Read More

Warm-Up: :30 Jumping Jacks / 10 Stretchy Squats / 10 Neck+Shoulder Rolls / 10 Trunk Twists:30 Speed Skaters / 10 Air Squats / 10 Single... Read More