Warm-Up:  Gymnastics Warm-Up – Day 1 10 Minute AMRAP for quality: 10 second Frogstand/Tuck Planche 5 Handstand Pushups 10 Pistols (alternating) 10 Hollow Rocks 10 Superman Rocks   Strength: Back Squat – 5-5-2-2-1-1; rest 2 minutes between sets   Conditioning: 155/105 pound Squat Clean and Jerk, 30 reps For time. (10 minute time limit) WOD Demo   Link of the Day This Week's MobilityRead more

Warm-Up:  Group Dynamic   Conditioning:   20 Hang Squat Snatches 115/75# 50 Double-Unders 30 Thrusters 115/75# 50 Double-Unders 40 T2B 60 Burpees 40 BB Lunges 115/75# (front rack, alternating legs) 50 Double-Unders 30 Hang Power Clean 115/75# 50 Double-Unders 20 Bar Muscle-Ups For time. (This is a challenging WOD, scale as needed.)   This Week's Mobility:Read more

Warm-Up:  Group Dynamic   Conditioning: "Filthy Fifty" For time: 50 Box Jumps (24) 50 Jumping Pullups 50 Kettlebell Swings (35lb) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45lb) 50 Back Extensions 50 Wall Balls (20/14) 50 Burpees 50 Double-Unders   This Week's Mobility Endurance Programming – Week 3Read more

Warm-Up:  CrossFit Warm-Up – 3 x 10   Strength: Pausing Front Squats – 5 x 3 *Hold for 3 seconds at the bottom of 1st rep *Rest 60 seconds between sets   Conditioning: "Jackie" For Time: 1000m Row 50 Thrusters (45) 30 Pullups   This Week's MobilityRead more

Warm-Up:  Burgener + Snatch Skill Transfer   Barbell Gymnastics: Snatch – 10 x 1 @ 80% *Rest 60 seconds between sets   Conditioning: 21-15-9 Kettlebell Swings (70/53) Toes-to-Bar Burpees   Link of the Day This Week's MobilityRead more