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

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