Warm-Up:  Gymnastics Warm-Up – Day 2 10 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: 5 Rep Max Thruster   Conditioning: CrossFit Games Open WOD 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 pound Thruster, 12 reps 12 Chest to bar Pull-ups 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups 100 pound Thruster, 18 reps 18 Chest to...Read more

Warm-Up:  CrossFit Warm-Up – 3 x 10   Strength: Press – 5 x 2 @ 90%1RM * Rest 90 Seconds Between Sets   Conditioning: 20 Minute AMRAP of: 14 Overhead Lunges (135/95) 10 Pull-Ups 6 Inverted Burpees   This Week's MobilityRead more

Warm-Up:  Gymnastics Warm-Up – Day 1 10 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: High Bar Back Squat: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% * Rest 60 sec   Conditioning: 5 rounds for total working time of: 3 Muscle-Ups + 5 Ring Dips 15 KBS (32/24kg) 50 Double-Unders Rest 1:1 ** 25 Minute Time Cap   This Week's MobilityRead more

Warm-Up:  Group Dynamic   Barbell Gymnastics: Every Minute on the Minute for 7 minutes – 1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean   Conditioning: 3 Rounds for Time of: 25 Hand Stand Push-Ups 20 Wallballs (20/14) 15 Burpees 10 Toes 2 Bar   This Week's Mobility:Read more

Warm-Up:  Kettlebell Conditioning   Conditioning: "Fight Gone Bad" 3 Rounds for Total Reps: 1 Minute Max Wallballs (20/14) 1 Minute Max Sumo-Deadlift High-Pulls (75/55) 1 Minute Max Box Jumps (20") 1 Minute Max Push Presses (75/55) 1 Minute Max Calories on Rower *Rest 1 Minute Between Rounds   This Week's MobilityRead more