Link of the Day  This Week's Mobility   Warm-Up: Review the Clean   WOD: I. "Elizabeth" For Time: 21-15-9 Cleans (135/95) Ring Dips *12 minute cap II. 4 Rounds: 20 Medball Throws with Twist (10 on left, 10 on right) *Scaling options will be provided for all athletes by their coaches in class.   Competitors: Rest...Read More

Link of the Day  This Week's Mobility   Warm-Up: Run 400m 20 Inchworms 20 Spiderman Lunges   WOD: I. Deadlift 3 x 10 II. 15 Minute AMRAP: 20 Walking Lunges 15 Pullups 10 Burpees   Competitors: Swim technical work – 15 minutes + 25m free @ 90% Rest 30 seconds x 6 + 200m breast...Read More

Link of the Day  This Week's Mobility   Warm-Up: Pose Running Drills   WOD: I. Run 5k for time II. 3 Sets: 15 Supermans *Rest 1 minute between sets *Scaling for all athletes will be provided by their coaches in classes   Competitors: 120 minute unloaded hike – rough terrain – "unplugged"Read More

Link of the Day  This Week's Mobility   Warm-Up: 15-12-9 Clapping Pushups Overhead Squats (Empty Bar) AbMat Situps   WOD: I. Push Press 4×6 II. 5 Rounds for Time: 5 Wall Climbs 10 Pistols 15 Toes-To-Bar *Scaling options will be provided for all athletes by their coaches in class   Competitors: 60-90 minute practice: L-Sits...Read More

Link of the Day This Week's Mobility:   Warm-Up: Group Dynamic   WOD: I. Pausing Front Squats 5×3 *Hold for 3 seconds at bottom of each squat, ass-to-ankles, bounce up from bottom II. WOD #1 at 2009 CrossFit Sectionals AMRAP in 12 Minutes: 5 Thrusters (135/95) 10 Burpees   Competitors: Rest DayRead More

Link of the Day  This Week's Mobility     Warm-Up: Row 500 25 Inchworms Lax Ball on Foot   WOD: I. For time: 30 Unbroken Chest-to-Bar Pullups Run 400 m 25 Unbroken Chest-to-Bar Pullups Run 400 m 20 Unbroken Chest-to-Bar Pullups Run 400 m 15 Unbroken Chest-to-Bar Pullups *Scaling options will provided for all athletes...Read More

Link of the Day  This Week's Mobility   Warm-Up: Snatch Skill Transfer   WOD:   I. Snatch – Build to a tough single II. Clean Grip Deadlift – Build to a tough single III. 7 Minute AMRAP: 7 Box Jumps (30/24) 7 Burpees   Competitors:   part 1: Run 5 min @ Z1 warm up...Read More

Link of the Day  This Week's Mobility   Warm-Up: Group Dynamic   WOD: I. Press 5 sets, 5 reps II. "Karen" For Time 150 Wallballs (20/14)   *Scaling options will be provided for all athletes by their coaches in class   Competitors: Rest DayRead More

Link of the Day  This Week’s Mobility   Warm-Up: Snatch Skill Transfer   WOD:   I. As Many Rounds as Possible in 15 minutes of: 3 Power Snatches (155/105) 6 Overhead Squats (155/105) 9 Chest-to-Bar Pullups   II. 5 Attempts: Max Handstand Hold *Rest as needed between attempts   *Scaling option will be provided for...Read More

Link of the Day  This Week’s Mobility   Warm-Up: Agility Ladder Drills   WOD: I. 20 Leg-less Rope Climbs For Time (Competitors: Leg-less up and down) II. GHD Situps – 15 x 5; Rest 1 min   Competitors: Hit the WODRead More