This Week's Mobility  Warm-Up: Group Dynamic   Conditioning: Thruster Volume Ladder (135/95) *1st minute complete 1 Thruster, 2nd minute complete 2 Thrusters, 3rd minute complete 3…. Continue this pattern until you can no longer complete the required number of repetitions in that minute.   Midline: 3 Sets: 25 Weighted Anchored Situps Rest 1 minuteRead more

This Week's Mobility Warm-Up: Gymnastics Warm-Up – Day 2   12 minute AMRAP for quality: Level 1: 10 Kips Swings 10 Strict Pull-Ups (w/band) or Ring Rows 10 Sec Tuck Hang/ Tuck Ring Support 10 Kettlebell Swings 10 Hollow Raises Level 2: 5 Muscle-Up Row (w/turnout) 5 Butterfly Pullups 3 Weighted Strict Pullups 2 Skin the Cat 10 sec L-sits (Hang/Ring/Paralette) 3 Reverse Grip Leg Lift Handstand w/ wall   Strength: High Bar Back Squat 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% * Rest 2 Minutes Between Sets     Conditioning: 5 Rounds For Total Hand Stand Push-Ups of: 2 Minutes To Complete – Row 20 Calories 12 Lateral Box Jumps (20″) Max Effort Hand Stand Push-Ups * Rest 2 Minutes After Each Round.Read more

This Week's Mobility                   Warm-Up: CrossFit Warm-Up 3 x 12 * 12 Minute Time Cap   Strength: 3 Sets of the Following: 5 Bent Over Row (Supinated Grip) * Heavy As Possible Without Sacrificing Technique Then… Max Effort Push-Ups ** Rest 60 Seconds Between Sets   Conditioning: 5 Rounds for Total Repetitions of: 1 Minute to Complete: 5 Power Cleans (155/105) – With the Remainder of the Minute Complete Max Effort Split Jerks 1 Minute Max Effort Burpees  Read more

This Week's Mobility Warm-Up: Gymnastics Warm-Up – Day 1 12 Minute AMRAP for Quality: Level 1: 10 Ring Pushups 10 Sec Tripod 3 Handstand kick up attempts 10 Sumo Deadlift w/ Kettlebell 10 Superman Raises Level 2: 5 Handstand Pushup (With or without Wall assistance) 10 Sec Frog stand or Tuck Planche 10 Pistols (Alterating Legs) 10 Hollow Rocks 10 Superman Rocks   Strength: First Pull + Hang Snatch 7 x 2 * Heavy As Possible ** Rest 60 Seconds Per Set Note: This movement should be performed with a pull to the knees – First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees). Conditioning: 3 Rounds For Total Working Time of: Row 400m 25 Wall Balls (20/14) * Rest 3 Minutes Between Rounds ** Each Round Should Be An All Out EffortRead more

Warm-Up: Group Dynamic   Barbell Gymnastics: Establish a 1RM Power Clean   Conditioning: "CrossFit Disco" 10-9-8-7-6-5-4-3-2-1 Power Cleans (75% of Body Weight) Pullups *15 Minute Cap   This Week's Mobility: If you can see this, your browser doesn't understand iframes. <a href="http://games.crossfit.com" _cke_saved_href="http://games.crossfit.com"</a> to the widget.Read more