Link of the Day  This Week's Mobility   Warm-Up: CrossFit Warm-Up 2×10   WOD: I. Back Squat 6 – 4 – 2 II. For Time: 30 Wallballs (20/14) 30 Ring Pushups 30 Toes-to-Bar 30 Overhead Lunges (45/25 plate) 30 Burpees   Competitors: Ia. Back Squat Waveload @ 30X1; 6,4,2,6,4,2; rest 2 minutes Ib. Power Snatch...Read More

Link of the Day  This Week's Mobility   Warm-Up: Run 400m 30 Walking Lunges 20 Clapping Pushups 10 Inchworms then… Warm-Up the Thruster   WOD: I. End of Summer Throwdown WOD 4 Team "Kalsu" On the minute every minute, until the Team completes 100 Thrusters 5 Burpees Max Thrusters in remaining time (95/65) – Scaled...Read More

Link of the Day  This Week's Mobility   Warm-Up: Group Dynamic   WOD: I. End of Summer Throwdown WOD 3 15 Minutes to Estabish a Max Combined Weight for CrossFit Total -1RM Back Squat -1RM Press -1RM Deadlift *Cannot move on to next movement until both athletes have completed the same movement *No limits on...Read More

Link of the Day  This Week's Mobility   Warm-Up: Barbell Smash on Calves then… Review Rowing Technique WOD: I. End of Summer Throwdown WOD 2 Team 5k Row *Partition rowing as needed II.  Tabata Air Squats *Scaling options will be provided for all athletes by the coaches in class   Competitors: I. 5 sets @...Read More

Link of the Day This Week's Mobility   Warm-Up: Row 250 25 Inchworms 25 Overhead Squats with Barbell then… Warm-Up the Deadlift   WOD: I. End of Summer Throwdown WOD 1 7 Minute AMRAP with Partner: 50 Deadlifts (225/155) – Scaled (135/95) Max Burpees *1 partner moving at a time *Score is total reps including...Read More

Link of the Day This Week's Mobility:     Warm-Up: 3 Rounds: 5 Wallballs 10 Overhead Lunges with Medball 15 Pushups on Medball   WOD: I. 4 Sets: 4 Front Squats *Pause for 4 seconds on the 1st and 4th rep II. AMRAP in 12 Minutes: 4 Handstand Pushups 8 Toes-to-Bar 12 Jumping Lunges *Scaling...Read More

Link of the Day  This Week's Mobility   Warm-Up: Group Dynamic   WOD: I. 3 Sets: 5 Tough Touch-n'-Go Deadlifts 7 Box Jumps (24/20) 15 Burpees *Rest walk 3:30 between sets II. 3 Attempts: Max FLR   Competitors: Part 1: I. Power Clean x 1/Split Jerk x 3; rest 1 minute x 5 – build...Read More

Link of the Day  This Week's Mobility   Warm-Up: CrossFit Warm-Up 2 Rounds, 10 Reps each movement   WOD: I. Behind the Head Snatch Grip Press 3 x 6 II. "Jackie" For Time: 1000m Row 50 Thrusters (45lb) 30 Pullups   Competitors: Rest DayRead More

Link of the Day  This Week's Mobility   Warm-Up: Group Dynamic   WOD: I. 10 minute AMRAP: 200m Run 5 Handstand Pushups 5 Toes-To-Bar *Rest walk 5 minutes   II. 10 minute AMRAP: 15 Double-Unders 5 Box Jumps (24/20) 10 Pushups *Rest walk 5 minutes   III. 10 minute AMRAP: 5 Kettlbell Swings (70/53) 10...Read More

Link of the Day  This Week's Mobility   Warm-Up: 2 Rounds: Run 200m 10 Overhead Squats (Empty Barbell) 10 Pushups   WOD: I. Back Squat 3 x 5 II. 6 Sets: 30 second AMRAP Thrusters (85/55)  30 second AMRAP Burpee Box Jumps (24/20) 30 second AMRAP Row for Calories *Rest 90 seconds *Scaling options will be...Read More