Warm-Up:  CrossFit Warm-Up – 3 x 10   Conditioning: 21-18-15-12-9 Deadlift (95/65) Hang Power Clean Front Squat Push Jerk *25 minute cap   Mobility/Stretching: 4 minutes "Couch Stretch" each leg   This Week's MobilityRead more

Warm-Up:  Gymnastics Warm-Up – Day 1 10 minute AMRAP for quality: 10 Second Tripod 10 Ring Pushups 3 Handstand kick-up attempts 10 Sumo-Deadlift with Kettlebell 10 Superman Raises   Strength: Back Squat – 3 x 10   Conditioning: Complete 2 cycles of… 4 round Tabata of: Row for Calories *Rest 1 minute. 4 round Tabata of: Burpees *Rest 1 minute.   Link of the Day This Week's MobilityRead more

Warm-Up: Group Dynamic   Barbell Gymnastics: 5 Sets – 1 Hang Squat Cleans + 1 Push Jerk *Rest 90 seconds between sets     Conditioning: "Elisabeth" 21-15-9 Power Clean (135/95) Ring Dips   Midliine: 4 Atteempts – Max L-Sit   . Midline Accumulate 4 minutes of L-Sit Holds.   Link of the Day This Week's Mobility:Read more

Warm-Up:  Kettlebell Conditioning   Conditioning: "Coe" 10 Rounds for Time: 10 Thrusters (95/65) 10 Ring Pushups Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.   Midline: 3 Sets – 20 Weighted AbMat SitupsRead more

Warm-Up:  CrossFit Warm-Up – 3 x 10   Strength:  Front Squat 1) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 80% -rest 1 minute 2) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 85%   -rest 1 minute 3) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 90%   Conditioning: 3 rounds for time of: 15 Burpees 50 Double-Unders 15 Burpees 5 Hang Power Cleans 185/135#   This Week's MobilityRead more