This Week's Mobility Warm-Up: CrossFit Warm-Up 3 x 12 * 12 Minute Time Cap Strength: Press 7×3 @ 82.7% 1RM * Rest 60 Seconds Between Working Sets Conditioning: 5 Minute AMRAP of: 5 Bar Muscle-Ups 15 Over-The-Box Jumps (No Touch On Top) * Rest 1 Minute Then… 2 Minute AMRAP of: Ring DipsRead More
Warm-Up: Group Dynamic Conditioning: "Kalsu" On the minute: Complete 5 Burpees and then perform Max Thrusters (135/95). Continue this pattern until you've completed 100 Total Thrusters. *30 minute cap Stretching/Mobility: 3 Minutes "Couch Stretch" Per Leg This Week's Mobility:Read More
Warm-Up: Kettlebell Conditioning Strength: 5 attempts to establish a 1RM of the barbell complex: 1 Clean 3 Front Squats 1 Jerk 3 Back Squats 1 Behind the Neck Jerk Conditioning 3 rounds for time of: 9 Muscle-Ups 7 Snatches (Full Squat) (185/120) * 10 Minute Time Cap Notes: If max Snatch is below...Read More
Warm-Up: Group Dynamic Conditioning: "Jake" *Proceeds going to support Charles' son, Jake, who has been diagnosed with Proximal Femoral Focal Deficiency. *Donations of $10 or more will get you a t-shirt donated by Blue Wasp Graphics and Screen Printing For CrossFit Athletes: 5-28-8 Thrusters (95/65) Pullups Burpees Scaling for Non-CrossFitters: 5-28-8 Air Squats Ring...Read More
Warm-Up: Group Dynamic Conditioning: With a Partner, 1 person moving at a time: Part 1 8 Minute AMRAP: 10 Wallballs (20/14) 5 Burpees Rest 2 Minutes Part 2 8 Minute AMRAP: 10 Overhead Lunges (45/25) 5 Ring Dips Rest 2 Minutes Part 3 8 Minute AMRAP: Row 200m (Partners switch every 200m) Stretching/Mobility:...Read More