Warm-Up:  CrossFit Warm-Up – 3 x 10   Strength: Pausing Front Squat – 4 x 4 *Hold for 4 seconds at bottom of squat on 1st and 4th reps   Conditioning: Complete 5 rounds: Handstand Hold – 30 seconds Max Handstand Push Ups Static Pull or Chin Up Hold at top – 30 seconds Max Strict Pull or Chin Ups Hold Top of Ring Dip – 30 seconds Max Ring Dips *Perform isometric hold for 30 seconds, kick down, shake out your hands and perform max reps of given exercise. * Rest as needed between rounds. No time component. This Week's MobilityRead more

Warm-Up:  Burgener and Snatch Skill Transfer   Barbell Gymnastics: Hang Power Snatch – 5 x 1   Conditioning: For time. 100 Double-Unders 25 Wall Balls (20/14) 75 Double-Unders 25 Wall Balls 50 Double-Unders 25 Wall Balls   This Week's MobilityRead more

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   Conditioning: "Filthy Fifty" For time: 50 Box Jumps (24" 50 Jumping Pullups 50 Kettlebell Swings (35) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45) 50 Back-Extensions 50 Wallballs (20/14) 50 Burpees 50 Double-Unders   This Week's MobilityRead more

Warm-Up:  CrossFit Warm-Up – 3 x 10   Strength: Press – 4 x 4   Conditioning: 7 rounds for time and calories of: 30 Seconds ME Row for Calories 5 Muscle-Ups 5 Power Snatches 135/95# Rest 1:1   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: Back Squat – 4 x 4   Conditioning: 4 Rounds for Total Working Time of: 8 Hang Squat Clean Thrusters (135/95) 12 Burpee Over-the-Box Jumps (24/20) 16 Kettlebell Swings (24/16kg) * Rest 1:1 ratio. Link of the Day This Week's MobilityRead more