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
Warm-Up: Group Dynamic Barbell Gymnastics: Establish a 1RM Power Clean Conditioning: "CrossFit Disco" 10-9-8-7-6-5-4-3-2-1 Power Cleans (75% of Body Weight) Pullups *15 Minute Cap This Week's Mobility: If you can see this, your browser doesn't understand iframes. <a href="http://games.crossfit.com" _cke_saved_href="http://games.crossfit.com"</a> to the widget.Read 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: 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
