This Week's Mobility  Warm-Up: Group Dynamic   Strength: High Bar Back Squat 2 x 5 @ 70% – Rest 45 Seconds 2 x 3 @ 75% – Rest 45 Seconds 3 x 1 @ 80% – Rest 30 Seconds * Sets at each percentage should be performed without re-racking the barbell. ** Take 90 Seconds rest between each percentage.   Conditioning: Perform The Following With A Partner: Row 9 x 200m * Every set should be an all-out effort. ** Each partner will perform all 9 sets. Alternate after each 200m.Read more

This Week's Mobility  Warm-Up: Group Dynamic   Strength: Snatch Grip Deadlift 3,3,3,3,3 * Rest 2 Minutes Between Working Sets ** Increase Weight Each Working Set     Conditioning: 3 Minute AMRAP of: Burpees (To A 6" Target) * Rest 2 Minutes 5 Minute AMRAP of: 30 Double Unders 15 Power Snatches (75/55)Read more

Strength: In 12 minutes, work up to a heavy single of Shoulder-to-Overhead   Conditioning: Open WOD 12.3 AMRAP in 18 Minutes of: 15 Box Jumps (24/20) 12 Push Press (115/75) 9 Toes-To-Bar   This Week's Mobility:Read more

  This Week's Mobility  Warm-Up: Group Dynamic   Strength: Front Squat 5 x 3 @ 75%1RM   Conditioning: Score To Beat – Jessica Estrada 268 Reps! 3 Rounds For Total Repetitions of: 1 Minute: Max Effort Front Squats (135/95) 1 Minute: Max Effort Hand Stand Push Up 1 Minute: Max Effort Kettlebell Swings (24/16kg) 1 Minute: Max Effort Pull-Ups * Rest 1 Minute After Each Round.Read more

  This Week's Mobility  Warm-Up: CrossFit Warm-Up 3 x 12   Strength: A) Top Pull Deadlift 3 x 3 @ 70%1RM * Rest 60 Seconds Between Sets Then… B) Press 3 x 3 @ 70%1RM * Rest 60 Seconds Between Sets   Conditioning: Choose (1) of the Following WODs: 1.) For Time: Row 800m 30 Muscle Ups Row 800m * 20 Minute Time Cap or… 2.) For Time: Row 800m 50 Pull-Ups 75 Hand Release Push-Ups Row 800m * 20 Minute Time CapRead more