Warm-Up:  Burgener and Skill Transfer   Barbell Gymnastics: Hang Power Snatch – 5 x 3 *Rest 60 seconds between sets   Conditioning: For Time: 7 Rope Climbs (15)′ 7 Push Press (185/120) 5 Rope Climbs 5 Push Press 3 Rope Climbs 3 Push Press   This Week's MobilityRead more

Warm-Up:  Gymnastics Warm-Up – Day 2 10 minute AMRAP for quality: 10 Kip Swings 10 Strict Pullups (w/band) or Ring Rows 10 Sec Tuck Hang/Tuck Ring Support 10 Kettlebell Swings 10 Hollow Raises   Conditioning: "Wilmot" 6 Rounds: 50 Air Squats 25 Ring Dips Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan. He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.Read more

Warm-Up:  CrossFit Warm-Up – 3 x 10   Conditioning: 21-18-15-12-9 Deadlift (95/65) Hang Power Clean Front Squat Push Jerk *25 minute cap   Mobility/Stretching: 4 minutes "Couch Stretch" each leg   This Week's MobilityRead more

Warm-Up:  Gymnastics Warm-Up – Day 1 10 minute AMRAP for quality: 10 Second Tripod 10 Ring Pushups 3 Handstand kick-up attempts 10 Sumo-Deadlift with Kettlebell 10 Superman Raises   Strength: Back Squat – 3 x 10   Conditioning: Complete 2 cycles of… 4 round Tabata of: Row for Calories *Rest 1 minute. 4 round Tabata of: Burpees *Rest 1 minute.   Link of the Day This Week's MobilityRead more

Warm-Up: Group Dynamic   Barbell Gymnastics: 5 Sets – 1 Hang Squat Cleans + 1 Push Jerk *Rest 90 seconds between sets     Conditioning: "Elisabeth" 21-15-9 Power Clean (135/95) Ring Dips   Midliine: 4 Atteempts – Max L-Sit   . Midline Accumulate 4 minutes of L-Sit Holds.   Link of the Day This Week's Mobility:Read more