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

Warm-Up:  Group Dynamic   Conditioning:   20 Hang Squat Snatches 115/75# 50 Double-Unders 30 Thrusters 115/75# 50 Double-Unders 40 T2B 60 Burpees 40 BB Lunges 115/75# (front rack, alternating legs) 50 Double-Unders 30 Hang Power Clean 115/75# 50 Double-Unders 20 Bar Muscle-Ups For time. (This is a challenging WOD, scale as needed.)   This Week's...Read More

Warm-Up:  Group Dynamic   Conditioning: "Filthy Fifty" For time: 50 Box Jumps (24) 50 Jumping Pullups 50 Kettlebell Swings (35lb) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45lb) 50 Back Extensions 50 Wall Balls (20/14) 50 Burpees 50 Double-Unders   This Week's Mobility Endurance Programming – Week 3Read More

Warm-Up:  CrossFit Warm-Up – 3 x 10   Strength: Pausing Front Squats – 5 x 3 *Hold for 3 seconds at the bottom of 1st rep *Rest 60 seconds between sets   Conditioning: "Jackie" For Time: 1000m Row 50 Thrusters (45) 30 Pullups   This Week's MobilityRead More

Warm-Up:  Burgener + Snatch Skill Transfer   Barbell Gymnastics: Snatch – 10 x 1 @ 80% *Rest 60 seconds between sets   Conditioning: 21-15-9 Kettlebell Swings (70/53) Toes-to-Bar Burpees   Link of the Day This Week's MobilityRead More

Warm-Up:  3 Rounds 20 Situps 15 Wallballs 10 Burpees   Strength: Establish a 1RM Overhead Squat in 12 Minutes   Conditioning: "Mary" AMRAP in 20 Minutes: 5 Handstand Pushups 10 Pistols (alternating) 15 Pullups   Link of the Day This Week's MobilityRead More

Warm-Up:  CrossFit Warm-Up – 3 x 10     Conditioning:   Bear Complex  7 sets of the following sequence Power Clean Front Squat Push Press         Back Squat Push Press 5 rounds – work up to max load There is no time component – once you started you can rest anywhere anytime during the sequence...Read More

Warm-Up:  2 Rounds: 30 second Hollow Rock Hold 20 Superman Rocks 15 Spiderman Lunges 10 Inchworms   Strength: Back Squat: -Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps) -Rest exactly 2 minutes. -Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)  ...Read More

Warm-Up:  Group Dynamic   Barbell Gymnastics: Clean & Jerk: 10X1 @ 80% – rest 30-60 seconds.   Conditioning: 21 Burpees 5 Bar Muscle-Ups 9 Hang Squat Clean to Thrusters 135/95# 15 Burpees 7 Bar Muscle-Ups 7 Hang Squat Clean to Thrusters 135/95# 9 Burpees 9 Bar Muscle-Ups 5 Hang Squat Clean to Thrusters 135/95# For...Read More