Link of the Day This Week's Mobility:   Warm-Up: Group Dynamic   WOD: I. Pausing Front Squats 5×3 *Hold for 3 seconds at bottom of each squat, ass-to-ankles, bounce up from bottom II. WOD #1 at 2009 CrossFit Sectionals AMRAP in 12 Minutes: 5 Thrusters (135/95) 10 Burpees   Competitors: Rest DayRead more

Link of the Day  This Week's Mobility     Warm-Up: Row 500 25 Inchworms Lax Ball on Foot   WOD: I. For time: 30 Unbroken Chest-to-Bar Pullups Run 400 m 25 Unbroken Chest-to-Bar Pullups Run 400 m 20 Unbroken Chest-to-Bar Pullups Run 400 m 15 Unbroken Chest-to-Bar Pullups *Scaling options will provided for all athletes by their coach in class   Competitors: Pre-WOD I. Swim 25 m free style @ 95% Rest 45 sec chest under water x 6  Swim 25 m underwater x 6 (rest 45 sec at end)  *Rest as needed   Endurance:   Week 2 Long Interval: 3 x (200m + 400m + 600m) *Work:Rest 1:1   Short Interval: 10 x 200m *Rest 90 seconds, hold splits within 2-3 seconds   Tempo/Time Trial: 10M TTRead more

Link of the Day  This Week's Mobility   Warm-Up: Snatch Skill Transfer   WOD:   I. Snatch – Build to a tough single II. Clean Grip Deadlift – Build to a tough single III. 7 Minute AMRAP: 7 Box Jumps (30/24) 7 Burpees   Competitors:   part 1: Run 5 min @ Z1 warm up Run 30 sec @ high tempo working on breathing Walk 30 sec briskly x 10 Run 5 min @ Z1 cool down rest as needed   Part 2: I. Snatch – Build to a tough single II. Clean Grip Deadlift – Build to a tough single III. Weighted Dips – 2-3 x 3; Rest 3 min rest as needed   Part 3: For Time: 30 HSPU 10 box jumps – 36/30" Row 1K 20 HSPU 20 box jumps – 36/30" Row 1K 10 HSPU 30 box jumps – 36/30"Read more

Link of the Day  This Week's Mobility   Warm-Up: Group Dynamic   WOD: I. Press 5 sets, 5 reps II. "Karen" For Time 150 Wallballs (20/14)   *Scaling options will be provided for all athletes by their coaches in class   Competitors: Rest DayRead more

Link of the Day  This Week’s Mobility   Warm-Up: Snatch Skill Transfer   WOD:   I. As Many Rounds as Possible in 15 minutes of: 3 Power Snatches (155/105) 6 Overhead Squats (155/105) 9 Chest-to-Bar Pullups   II. 5 Attempts: Max Handstand Hold *Rest as needed between attempts   *Scaling option will be provided for all athletes by their coaches in class   Competitors: Hit the WODRead more