Warm-Up:  3 Rounds 20 Situps 15 Wallballs 10 Burpees   Strength: Establish a 1RM Overhead Squat in 12 Minutes   Conditioning: "Mary" AMRAP in 20 Minutes: 5 Handstand Pushups 10 Pistols (alternating) 15 Pullups   Link of the Day This Week's MobilityRead More

Warm-Up:  CrossFit Warm-Up – 3 x 10     Conditioning:   Bear Complex  7 sets of the following sequence Power Clean Front Squat Push Press         Back Squat Push Press 5 rounds – work up to max load There is no time component – once you started you can rest anywhere anytime during the sequence...Read More

Warm-Up:  2 Rounds: 30 second Hollow Rock Hold 20 Superman Rocks 15 Spiderman Lunges 10 Inchworms   Strength: Back Squat: -Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps) -Rest exactly 2 minutes. -Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)  ...Read More

Warm-Up:  Group Dynamic   Barbell Gymnastics: Clean & Jerk: 10X1 @ 80% – rest 30-60 seconds.   Conditioning: 21 Burpees 5 Bar Muscle-Ups 9 Hang Squat Clean to Thrusters 135/95# 15 Burpees 7 Bar Muscle-Ups 7 Hang Squat Clean to Thrusters 135/95# 9 Burpees 9 Bar Muscle-Ups 5 Hang Squat Clean to Thrusters 135/95# For...Read More

Link of the Day  This Week's Mobility Endurance Programming – Week 2   Warm-Up: Joint Mobility   Conditioning: 30 Minute AMRAP with a Partner: 15 Wallballs 10 Hang Power Cleans (95/65) 5 Burpees *1 athlete moving at a time   Midline: 3 Rounds – 20 Leg ThrowdownsRead More

Link of the Day  This Week's Mobility   Warm-Up: 3 Rounds: 15 Wallballs 10 Inchworms 5 Wall Climbs then… Front Rack Mobility   Conditioning: 1) 2 Minutes Max Front Squats at 80% of 1RM *Rest 2 minutes 2) 10 Minute AMRAP: 30 Double-Unders 15 Power Snatcthes (75/55) *Rest 2 minutes 3) 2 Minutes Max Front...Read More

Link of the Day  This Week's Mobility   Warm-Up: Burgener Warm-Up   Barbell Gymnastics: Snatch – 3×1 @ 85%, 2×1 @ 90%, 2×1 @ 95% *Rest 60 seconds between sets   Conditioning: 3 Rounds for Total Reps: 1 minute Max Burpee Over-the-Box Jumps (touch on top) (24/20) 1 minute Max Chest-to-Bar Pullups 1 minute Max...Read More

Link of the Day  This Week's Mobility   Warm-Up: Group Dynamic   Conditioning: 1) With a Partner, Max Reps in 10 Minutes: Wallballs (20/14)   2) "Tabata Something Else" Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest using the following progression: Rounds 1-8: Pullups Rounds 9-16: Pushups Rounds 17-24:...Read More

Link of the Day  This Week's Mobility   Warm-Up: 3 Rounds: 30 Grasshoppers 20 Jumping Squats 10 Clapping Pushups   Strength: Press – 4×4   Conditioning: “DT” 5 rounds for time of: 12 Deadlifts 155/105# 9 Hang Power Cleans 155/105# 6 Push Jerks 155/105#Read More

Link of the Day  This Week's Mobility   Warm-Up: Mobility     Strength: 1) Back Squat: EMOM for 5 minutes – 2 reps @ 85% 2) Front Squats: 7×2 – heaviest possible, rest 60 seconds.     Conditioning: 9 Muscle-Ups 9 Power Snatches 135/95# 7 Muscle-Ups 7 Power Snatches 135/95# 5 Muscle-Ups 5 Power Snatches...Read More