Monday, January 26

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Mobility: Thoracic Foam Rolling Strength: Power Jerks 80%x3, 85%x3, 90%xAMRAP Conditioning: CrossFit Open WOD 13.4 A.  AMRAP: 7 minutes 3-6-9-12-15... Clean & Jerk (135/95) TTB B.  AMRAP: 7 minutes 3-6-9-12-15... Hang Power Clean Push Press Candlesticks … [Read more...]

Friday, January 23

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Mobility: Hips on Box Strength: Deadlift 75%x5, 85%x3, 95%xAMRAP up to 5 with perfect form Conditioning: EMOM: 12 Odd - 10 Half Moons 10 OH Lunges (25/10) Even - 10 Sit Ups 10 Push Ups … [Read more...]

Thursday, January 22

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Mobility: Couch Stretch Strength: 1) Back Squat 75%x5, 85%x3, 95%xAMRAP 2) Box Step Ups with empty barbell Conditioning: 3RFT 500m Row 21 Burpees 12 Box Jumps (24/24") … [Read more...]

Wednesday, January 21

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Mobility: Box Shoulder Stretch Strength: For Time: Unbroken WB (20/14) 24-21-18-15 Conditioning: For Time: 21 Thrusters 21 Pull Ups *Rest 1 minute 15 Thrusters 15 Pull Ups *Rest 1 minute 9 Thrusters 9 Pull Ups … [Read more...]

Tuesday, January 20

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Mobility: KB Shoulder Opener Strength: Press 75%x5, 85%x3, 95%xAMRAP Conditioning: AMRAP: 14 minutes 5 TTB (x2 floor) 10 KBS (53/35) 20 KB SDLHP … [Read more...]

Monday, January 19

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Mobility: Rack Work w PVC Strength: Squat Clean & Jerks 5 sets rising Conditioning: AMRAP: 30 seconds Squat Cleans (135/95) AMRAP: 30 seconds Power Jerks (135/95) *rest 1 min AMRAP: 60 seconds Squat Cleans (135/95) AMRAP: 60 seconds Power Jerks *rest 1 min AMRAP: 90 … [Read more...]

Friday, January 16

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Happy Friday!! Mobility: KB Shoulder Opener Strength: Press: 70%x3, 80%x3, 90%xAMRAP Conditioning: AMRAP: 10 minutes 15 KBS (53/35) 12 Switch Lunges 9 Push Ups 6 Sit Ups … [Read more...]

Thursday, January 15

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Mobility: Pigeon Pose Hip Opener Strength: Back Squat: 70%x3, 80%x3, 90%xAMRAP Conditioning: 3 Rounds For Time: 15 Thrusters (95/65) *Rest 1 minute 15 Pull Ups *Rest 1 minute … [Read more...]

Yo! No Yobility This Sunday!

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Yobility is cancelled this weekend (Sunday, January 18th) but will return the following weekend! Remember:  10 minutes a day of mobility makes a big difference!! … [Read more...]

Wednesday, January 14

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Mobility: Scapular Retraction Strength: Deadlift: 70%x3, 80%x3, 90%xAMRAP Conditioning: For Time 10 Box Jump Overs (24/20") 10 Power Snatches (75/55) 20 Box Jump Overs 20 Power Snatches 10 Box Jump Overs 10 Power Snatches … [Read more...]