Warm-Up:  Burgener and Skill Transfer   Barbell Gymnastics: 7 Sets – 1 Snatch + 1 Hang Snatch *Rest 60 seconds   Conditioning: For time: 95 pound Overhead squat, 30 reps 7 Muscle-ups 95 pound Overhead squat, 20 reps 5 Muscle-ups   Link of the Day This Week's MobilityRead more

Warm-Up:  Gymnastics Warm-Up – Day 2 10 minute AMRAP for quality: 10 Kipping Swings 10 Strict Pullups (use bands or ring rows as need be) 10 Sec Tuck Hang/Tuck Ring Support 10 Kettlebell Swings 10 Hollow Raises   Conditioning: "Tyler" 5 Rounds: 7 Muscle-Ups 21 Sumo-Deadlift High-Pulls (95/65 1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.   This Week's MobilityRead more

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 Demo   Link of the Day This Week's MobilityRead 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 Mobility:Read more