Warm-Up:  Kettlebell Conditioning   Conditioning: "Coe" 10 Rounds for Time: 10 Thrusters (95/65) 10 Ring Pushups Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds...Read More

Warm-Up:  CrossFit Warm-Up – 3 x 10   Strength:  Front Squat 1) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 80% -rest 1 minute 2) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 85%   -rest 1 minute 3) Every 45 seconds for 3:00 (5 reps) – 1 rep...Read More

Warm-Up:  Burgener and Skill Transfer   Barbell Gymnastics: 7 Sets – 1 Snatch + 1 Hang Snatch *Rest 60 seconds   Conditioning: For time: 95 pound Overhead squat, 30 reps 7 Muscle-ups 95 pound Overhead squat, 20 reps 5 Muscle-ups   Link of the Day This Week's MobilityRead More

Warm-Up:  Gymnastics Warm-Up – Day 2 10 minute AMRAP for quality: 10 Kipping Swings 10 Strict Pullups (use bands or ring rows as need be) 10 Sec Tuck Hang/Tuck Ring Support 10 Kettlebell Swings 10 Hollow Raises   Conditioning: "Tyler" 5 Rounds: 7 Muscle-Ups 21 Sumo-Deadlift High-Pulls (95/65 1LT Tyler E. Parten, 24, of Arkansas,...Read More

Warm-Up:  CrossFit Warm-Up – 3 x 10   Strength:   1) Every 30 seconds for 5 minutes: 1 Push Press @ 75%  2) Every 30 seconds for 5 minutes: 1 Push Jerk @ 75%   Conditioning:   8 minute AMRAP of: 8 Ring Dips 16 KBS 32/24kg Link of the Day This Week's MobilityRead More

Warm-Up:  Gymnastics Warm-Up – Day 1 10 Minute AMRAP for quality: 10 second Frogstand/Tuck Planche 5 Handstand Pushups 10 Pistols (alternating) 10 Hollow Rocks 10 Superman Rocks   Strength: Back Squat – 5-5-2-2-1-1; rest 2 minutes between sets   Conditioning: 155/105 pound Squat Clean and Jerk, 30 reps For time. (10 minute time limit) WOD...Read More

Warm-Up:  Group Dynamic   Conditioning:   20 Hang Squat Snatches 115/75# 50 Double-Unders 30 Thrusters 115/75# 50 Double-Unders 40 T2B 60 Burpees 40 BB Lunges 115/75# (front rack, alternating legs) 50 Double-Unders 30 Hang Power Clean 115/75# 50 Double-Unders 20 Bar Muscle-Ups For time. (This is a challenging WOD, scale as needed.)   This Week's...Read More

Warm-Up:  Group Dynamic   Conditioning: "Filthy Fifty" For time: 50 Box Jumps (24) 50 Jumping Pullups 50 Kettlebell Swings (35lb) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45lb) 50 Back Extensions 50 Wall Balls (20/14) 50 Burpees 50 Double-Unders   This Week's Mobility Endurance Programming – Week 3Read More

Warm-Up:  CrossFit Warm-Up – 3 x 10   Strength: Pausing Front Squats – 5 x 3 *Hold for 3 seconds at the bottom of 1st rep *Rest 60 seconds between sets   Conditioning: "Jackie" For Time: 1000m Row 50 Thrusters (45) 30 Pullups   This Week's MobilityRead More

Warm-Up:  Burgener + Snatch Skill Transfer   Barbell Gymnastics: Snatch – 10 x 1 @ 80% *Rest 60 seconds between sets   Conditioning: 21-15-9 Kettlebell Swings (70/53) Toes-to-Bar Burpees   Link of the Day This Week's MobilityRead More