Warm-Up:  3 Rounds 20 Situps 15 Wallballs 10 Burpees   Strength: Establish a 1RM Overhead Squat in 12 Minutes   Conditioning: "Mary" AMRAP in 20 Minutes: 5 Handstand Pushups 10 Pistols (alternating) 15 Pullups   Link of the Day This Week's MobilityRead more

Warm-Up:  CrossFit Warm-Up – 3 x 10     Conditioning:   Bear Complex  7 sets of the following sequence Power Clean Front Squat Push Press         Back Squat Push Press 5 rounds – work up to max load There is no time component – once you started you can rest anywhere anytime during the sequence but the bar may not rest on the ground   Mid-Line: 5 min alternating TGU (select a challenging weight)     This Week's MobilityRead more

Warm-Up:  2 Rounds: 30 second Hollow Rock Hold 20 Superman Rocks 15 Spiderman Lunges 10 Inchworms   Strength: Back Squat: -Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps) -Rest exactly 2 minutes. -Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)   Conditioning: 2 minutes ME Row for Calories -rest 2 minutes 4 minute AMRAP of: 15 Pushups (hand release) 10 T2B -rest 2 minutes 4 minute AMRAP of: 15 Jumping Squats 45# 10 Pullups -rest 2 minutes 2 minutes ME Row for Calories   Link of the Day This Week's MobilityRead more

Warm-Up:  Group Dynamic   Barbell Gymnastics: Clean & Jerk: 10X1 @ 80% – rest 30-60 seconds.   Conditioning: 21 Burpees 5 Bar Muscle-Ups 9 Hang Squat Clean to Thrusters 135/95# 15 Burpees 7 Bar Muscle-Ups 7 Hang Squat Clean to Thrusters 135/95# 9 Burpees 9 Bar Muscle-Ups 5 Hang Squat Clean to Thrusters 135/95# For time. (15 minute time limit) This Week's Mobility:Read more

Link of the Day  This Week's Mobility Endurance Programming – Week 2   Warm-Up: Joint Mobility   Conditioning: 30 Minute AMRAP with a Partner: 15 Wallballs 10 Hang Power Cleans (95/65) 5 Burpees *1 athlete moving at a time   Midline: 3 Rounds – 20 Leg ThrowdownsRead more