This Week's Mobility  Warm-Up: Group Dynamic   Strength: Establish a 1RM Deadlift   Conditioning: CrossFit Open 12.4: AMRAP in 12 minutes: 150 Wall Balls (20/14) 90 Double-Unders 30 Muscle-Ups 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: Gymnastics Warm-Up – Day 2   12 minute AMRAP for quality: Level 1: 10 Kips Swings 10 Strict Pull-Ups (w/band) or Ring Rows 10 Sec Tuck Hang/ Tuck Ring Support 10 Kettlebell Swings 10 Hollow Raises Level 2: 5 Muscle-Up Row (w/turnout) 5 Butterfly Pullups 3 Weighted Strict Pullups 2 Skin the Cat 10 sec L-sits (Hang/Ring/Paralette) 3 Reverse Grip Leg Lift Handstand w/ wall   Strength: 7 x 1 High Hang Clean + 1 Push Jerk * Rest 60 Seconds ** As Heavy As Possible   Conditioning: 5 Rounds For Total Working Time of: 32 Split Jumps 14 1 Arm Kettlebell Swing  (53/35)  (7 Each Arm, In Any Order) 14 Chest To Bar Pull-Ups * Rest 1:1 ** Swing Kettlebell To Eye LevelRead more

This Week's Mobility Warm-Up: CrossFit Warm Up 3 x 12 * 12 Minute Time Cap   Strength: High Bar Back Squat 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% * Rest  2 Minutes Between Sets   Conditioning: For Time: 50 Burpees 20 Front Squat @ 70% 1RM 50 Burpees * 12 Minute Time Cap ** Fronts Must Be Cleaned From The Floor.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: Snatch Grip Push Press +  Overhead Squat 3 x 3 * Heavy As Possible ** Rest 60 Seconds Per Set   Conditioning: For time: 60 Double-Unders 3 Power Cleans @ 185/120# 30 Wall Balls 20/14# 6 Power Cleans @ 185/120# 15 Toes 2 Bar 9 Power Cleans @ 185/120# 15 Toes 2 Bar 6 Power Cleans @ 185/120# 30 Wall Balls 20/14# 3 Power Cleans @ 185/120# 60 Double-Unders * 10 Minute Time Limit   MidLine / Stabilization: 3 x Max Effort “Nose & Toes” Handstand Holds *...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