THU30JUN2022

WOD Warm-upLXB Smash: Traps/Pecs/Delts/T-Spine 2 Sets5 Blackburn Stretch12 Alt Scorpion Twists10 Dive Bomber Push-ups12 Alt Tripod w/ Overhead Reach Strength(Pressing strength and stability)5-6 Sets to build up to a 5RM on Close Grip Bench Press (shoulder width apart)...

SAT25JUN2022

WOD Eva Strong Eva Mireles was one of two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas. The 44-year-old was an avid CrossFitter who regularly attended Shotgun CrossFit in the same county. Mireles was killed protecting her 4th-grade...

FRI24JUN2022

WOD Warm-up3 Sets for Intensity (get HR up)10/8 Calorie Bike20′ Long Step Lunges15 Banded Pull-aparts10 Banded OHS20sec Hanging Tuck Hold Banded OHS: https://www.youtube.com/watch?v=uEqTjbbtwxgHanging Tuck: https://www.youtube.com/watch?v=B3gtmd0Upng...

THU23JUN2022

WOD Warm-UpGeneral Dynamic Warm-up/Stretch Strength3-4 Sets1.1.1.1 Mixed Grip Weighted Pull-up (full ROM each rep)*6-8 Dips (21X1) or Negative Dips (3101)10 Glute Bridge DB Floor Press *pronated pull-up, mixed grip (2x), supinated – as heavy and strict as...

TUE31MAY2022

WOD Warm-upBanded Stretch (Upper/Lower) 2 Sets12/10 Calorie Row5 Cat Cow Stretch5e/arm DB Snatch + Windmill StrengthPush Press: 5 Sets, building each set (T&G Reps)Reps: bar/10/8/6/6/6 ConditioningAMRAP in 12 Minutes:15/12 Calorie Row15 Abmat Sit-up12 KB Sumo High...

WED25MAY2022

WOD Warm-upDynamic Stretches:Spiderman w/ TwistShinbox GoodmorningsFrog StretchTripod w/ Overhead Reach 2 Sets10 Hang Muscle Clean5 Tempo Front Squat (22X1)5 Tall Cleans Clean Progression StrengthPower Clean6 Sets (building in weight)Reps: 3, 3, 2, 2, 1, 1 (NOT...