This Week's Mobility                   Warm-Up: CrossFit Warm-Up 3 x 12 * 12 Minute Time Cap   Strength: 3 Sets of the Following: 5 Bent Over Row (Supinated Grip) * Heavy As Possible Without Sacrificing Technique Then… Max Effort Push-Ups ** Rest 60 Seconds Between Sets   Conditioning: 5 Rounds for Total Repetitions of: 1 Minute to Complete: 5 Power Cleans (155/105) – With the Remainder of the Minute Complete Max Effort Split Jerks 1 Minute Max Effort Burpees  Read more

This Week's Mobility Warm-Up: Gymnastics Warm-Up – Day 1 12 Minute AMRAP for Quality: Level 1: 10 Ring Pushups 10 Sec Tripod 3 Handstand kick up attempts 10 Sumo Deadlift w/ Kettlebell 10 Superman Raises Level 2: 5 Handstand Pushup (With or without Wall assistance) 10 Sec Frog stand or Tuck Planche 10 Pistols (Alterating Legs) 10 Hollow Rocks 10 Superman Rocks   Strength: First Pull + Hang Snatch 7 x 2 * Heavy As Possible ** Rest 60 Seconds Per Set Note: This movement should be performed with a pull to the knees – First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees). Conditioning: 3 Rounds For Total Working Time of: Row 400m 25 Wall Balls (20/14) * Rest 3 Minutes Between Rounds ** Each Round Should Be An All Out EffortRead 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

This Week's Mobility  Warm-Up: Kettlebell Conditioning       Strength: Front Squats 1×5 @ 70%, 1×5 @ 75%, 1 x 3 @ 80%, 1×3 @ 85%, 3×2 @ 90% 1RM * Rest 60 Seconds Between Sets     Conditioning: For Time: 9 Kettlebell Thrusters (53/35) 9 Knees 2 Elbow Row 500m 18 Kettlebell Thrusters (53/24) 18 Knees 2 Elbow Row 500m 9 Kettlebell Thrusters (53/24) 9 Knees 2 Elbow * 15 Minute Time CAP Notes: KB Thrusters are performed with a KB in each hand. K2E (knees-to-elbows) MUST finish with the knees making full contact with the elbows. Anything less is a no-rep.Read more

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