CrossFit - Fri, Jul 25Warm-up2x200 M RunSoldier KickInchworms10 Xo Sym ATYT10 Xo Sym Incline PressHamstring SweepWalking Quad PullsHigh Knee Butt kickers2 Rope Climbs - 1st [...]

CrossFit - Thu, Jul 24Warm-upCariocaHamstring SweepsRunners LungeInch Worm10 Slant Board SquatsHip opener - duck walkSide lunge30 Sec Bar Hang5 Leg Raise to 905 Kip Swing5 [...]

CrossFit - Wed, Jul 23Warm-upsoldier kicksamsonrunners lunge3 squat 3 step10 Hinge Reachw/empty Bar5 Good Morning5 Front Squat5 DeadliftFront Squat (Build to 5 rep max)Metcon (AMRAP [...]

CrossFit - Tue, Jul 22Warm-up10 PVC Pass Thrus10 OHS10 OH Reverse Lunge10 Snatch Balance5 Full SnatchBurgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High [...]

CrossFit - Mon, Jul 21WhiteboardWarm-up2 min CardioSolider KicksSamsonInch WormSide Lunge30 Second Bar Hang10 Hanging Knee Raises5 Kip Swings5 T2BAccessory Work3x8 Snatch grip shoulder press5 Cuban [...]

CrossFit - Sun, Jul 20Warm-upSoldierSamson3 step 3 squat10 Banded Lunge split jerk POS each sideEMOM6 min EMOM2 Clean Deadlifts (stop @ power position)2 Squat Cleans2 [...]

CrossFit - Sat, Jul 19Warm-upcaricoahigh kneesbutt kickers200 M Run10 PVC Pass Thru10 OHS10 Around the world5 Inch WormBench Press (4@65% 3@75% 1@85% 3x1 95% - [...]

CrossFit - Fri, Jul 18Warm-up10: alt runers lunge10 alt scorpionpvc - shoulder pressthrusterknee raisedeadliftburpeehang power snatchscap pull upsbar: 5 eashoulder pressthrusterknee raisedeadliftburpeekb swingpull upBuild to [...]

CrossFit - Thu, Jul 17Warm-up2x10 Leg Swings10 Slant Board Air Squats5 each runners lunge reach5 Seated Dips20 Jump RopeSamson Ea. sideBack Squat (4@65% 3@75% 1@85% [...]

CrossFit - Wed, Jul 16Warm-upSoldierSamsonRunners Lunge3 step 3 squatside lungeinch worm200 M Run200 M rowBEGINNERS CLASSsame WODSkill WorkRowingScaling push upsTabata This! (5 Rounds for reps)Tabata [...]