This Week's Mobility Strength: Push Press: 3 x 3 @ Heaviest Possible * Rest 2 Minutes Between Sets ** Treat each set as a separate attempt at a 3RM. Conditioning: 1 Minute Max Effort: Muscle Ups * Rest 1 Minute 3 Rounds For Time of: 5 Wall Climbs 75 Double Unders 5 Push Jerks (185/125)...Read More

This Week's Mobility  Warm-Up: Group Dynamic   Strength: High Bar Back Squat 2 x 5 @ 70% – Rest 45 Seconds 2 x 3 @ 75% – Rest 45 Seconds 3 x 1 @ 80% – Rest 30 Seconds * Sets at each percentage should be performed without re-racking the barbell. ** Take 90 Seconds...Read More

This Week's Mobility  Warm-Up: Group Dynamic   Strength: Snatch Grip Deadlift 3,3,3,3,3 * Rest 2 Minutes Between Working Sets ** Increase Weight Each Working Set     Conditioning: 3 Minute AMRAP of: Burpees (To A 6" Target) * Rest 2 Minutes 5 Minute AMRAP of: 30 Double Unders 15 Power Snatches (75/55)Read More

Strength: In 12 minutes, work up to a heavy single of Shoulder-to-Overhead   Conditioning: Open WOD 12.3 AMRAP in 18 Minutes of: 15 Box Jumps (24/20) 12 Push Press (115/75) 9 Toes-To-Bar   This Week's Mobility:Read More

  This Week's Mobility  Warm-Up: Group Dynamic   Strength: Front Squat 5 x 3 @ 75%1RM   Conditioning: Score To Beat – Jessica Estrada 268 Reps! 3 Rounds For Total Repetitions of: 1 Minute: Max Effort Front Squats (135/95) 1 Minute: Max Effort Hand Stand Push Up 1 Minute: Max Effort Kettlebell Swings (24/16kg) 1...Read More

  This Week's Mobility  Warm-Up: CrossFit Warm-Up 3 x 12   Strength: A) Top Pull Deadlift 3 x 3 @ 70%1RM * Rest 60 Seconds Between Sets Then… B) Press 3 x 3 @ 70%1RM * Rest 60 Seconds Between Sets   Conditioning: Choose (1) of the Following WODs: 1.) For Time: Row 800m 30...Read More

This Week's Mobility  Warm-Up: Group Dynamic   Conditioning: Thruster Volume Ladder (135/95) *1st minute complete 1 Thruster, 2nd minute complete 2 Thrusters, 3rd minute complete 3…. Continue this pattern until you can no longer complete the required number of repetitions in that minute.   Midline: 3 Sets: 25 Weighted Anchored Situps Rest 1 minuteRead More

This Week's Mobility Warm-Up: Gymnastics Warm-Up – Day 2   12 minute AMRAP for quality: Level 1: 10 Kips Swings 10 Strict Pull-Ups (w/band) or Ring Rows 10 Sec Tuck Hang/ Tuck Ring Support 10 Kettlebell Swings 10 Hollow Raises Level 2: 5 Muscle-Up Row (w/turnout) 5 Butterfly Pullups 3 Weighted Strict Pullups 2 Skin...Read More

This Week's Mobility                   Warm-Up: CrossFit Warm-Up 3 x 12 * 12 Minute Time Cap   Strength: 3 Sets of the Following: 5 Bent Over Row (Supinated Grip) * Heavy As Possible Without Sacrificing Technique Then… Max Effort Push-Ups ** Rest 60 Seconds Between Sets   Conditioning:...Read More

This Week's Mobility Warm-Up: Gymnastics Warm-Up – Day 1 12 Minute AMRAP for Quality: Level 1: 10 Ring Pushups 10 Sec Tripod 3 Handstand kick up attempts 10 Sumo Deadlift w/ Kettlebell 10 Superman Raises Level 2: 5 Handstand Pushup (With or without Wall assistance) 10 Sec Frog stand or Tuck Planche 10 Pistols (Alterating...Read More