This Week's Mobility Strength: High Bar Back Squat * Establish a 7 Rep Max ** Rest 2 Minutes Between Attempts Conditioning: For Time: 15 Burpees 15 Push Press (135/95) 15 Burpees 30 Front Squat (135/95) 15 Burpees 15 Push Press (135/95) 15 Burpees * 15 Minute Time CapRead more

Strength: Every Minute On the Minute for 7 Minutes Perform: 1 Snatch Balance * Heavy As Possible ** Use A Rack Conditioning: "CrossFit Disco" 10-9-8-7-6-5-4-3-2-1 Power Cleans (75% Bodyweight) Pull-Ups * 15 Minute Time CapRead more

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan June 28, 2005.   "Murph" For Time: 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run * Wear a 20# Weight Vest or Body Armor if you have it.Read more

This Week's Mobility Strength: Overhead Squat 5 x 2 * Heavy As Possible ** Rest 1 Minute Between Working Sets Conditioning: For Time: 21-15-9 Overhead Squats (115/75) Knees 2 Elbows * 10 Minute Time CapRead more