Warm-Up:  Gymnastics Warm-Up – Day 2 10 minute AMRAP for quality: 10 Kip Swings 10 Strict Pullups (w/band) or Ring Rows 10 Sec Tuck Hang/Tuck Ring Support 10 Kettlebell Swings 10 Hollow Raises   Conditioning: "Wilmot" 6 Rounds: 50 Air Squats 25 Ring Dips Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned...Read More

Warm-Up:  CrossFit Warm-Up – 3 x 10   Conditioning: 21-18-15-12-9 Deadlift (95/65) Hang Power Clean Front Squat Push Jerk *25 minute cap   Mobility/Stretching: 4 minutes "Couch Stretch" each leg   This Week's MobilityRead More

Warm-Up:  Gymnastics Warm-Up – Day 1 10 minute AMRAP for quality: 10 Second Tripod 10 Ring Pushups 3 Handstand kick-up attempts 10 Sumo-Deadlift with Kettlebell 10 Superman Raises   Strength: Back Squat – 3 x 10   Conditioning: Complete 2 cycles of… 4 round Tabata of: Row for Calories *Rest 1 minute. 4 round Tabata...Read More

Warm-Up: Group Dynamic   Barbell Gymnastics: 5 Sets – 1 Hang Squat Cleans + 1 Push Jerk *Rest 90 seconds between sets     Conditioning: "Elisabeth" 21-15-9 Power Clean (135/95) Ring Dips   Midliine: 4 Atteempts – Max L-Sit   . Midline Accumulate 4 minutes of L-Sit Holds.   Link of the Day This Week's Mobility:Read More

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