Friday, March 6th

Mobility: PVC Passthroughs Strength/Skill: Pull Up / MU Progression Conditioning: A) 5RFT 10 Calorie Row 10 OHS (95/65) 5/3 MUs (sub 20 ring rows) B) 4RFT 8 Calorie Row 10 Front Squats 10 Ring Rows … [Read more...]

Thursday, March 5th

Mobility: Rack Work Strength/Skill: HSPU Progression Conditioning: A) 3RFT 10 Bar Facing Burpees 10 Thrusters (95/65) *Rest 1 minute B) 3RFT 5 Bar Facing Burpees 10 Front Squats + Press *Rest 1 minute … [Read more...]

Wednesday, March 4th

Mobility: Pick 2 of these: http://youtu.be/IqMjiPdeneA Strength/Skill: Power Jerks 5x3 Conditioning: AMRAP: 12 A) 1 Clean & Jerk (135/95) 1 Round "Cindy" 2 Clean & Jerks 1 Round "Cindy" 3 Clean & Jerks 1 Round "Cindy" *Continue adding 1 C&J after every round … [Read more...]

Tuesday, March 3rd

Mobility: Couch Stretch Strength/Skill: 1a) Hollow Hold 4x:20 *Rest 1 minute 1b) Arch Hold 4x:20 *Rest 1 minute Conditioning: EMOM: 12 minutes Odd - 8 Back Squats @ 60% 1RM Even - 12 Box Jump Onto and Over Box (24/20") … [Read more...]

Monday, March 2nd

reebok_crossfit_open

Mobility: 15.1 Prep Strength/Skill: Clean & Jerk / Snatch Warm Up Conditioning: A) Open WOD 15.1 & 15.1A B) AMRAP: 9 minutes 15 Tucks 10 Deadlifts 5 Hang Power Snatches *Followed immediately by 6 minutes to find a 3RM clean Altnernative AMRAP: 9 8 TTB 16 … [Read more...]

Friday, February 27th

Mobility: Scapular Protraction Strength/Skill: HS Holds 3xME up to 1 minute *1 minute rest between Conditioning: AMRAP: 5 minutes 10 Bar Facing Burpees 10 TTB *Rest 3 minutes AMRAP: 5 minutes 30 Lateral Bar Hops 20 KBS (53/35) *Rest 3 minutes AMRAP: 5 minutes 10 Bar … [Read more...]

Thursday, February 26th

Mobility: Hollow / Superman on bar Strength/Skill: Pull Up / MU Progression Conditioning: A) 4RFT 10 Front Squats (135/95) 30 DUs (3:1 singles) 10 Deadlifts (185/155) 30 DUs B) 3RFT 10 Front Squats 50 Singles 10 Deadlifts 50 Singles … [Read more...]

Wednesday, February 25th

IMG_3956

Mobility: Barbell Roll out for hamstrings Strength/Skill: Split Squats 5x3 each leg, rising Conditioning: A) 4RFT 30 KBS (53/35) 20 Burpees 10 Ring Dips *Rest 1 minute B) 3RFT 30 KBS (53/35) 20 Burpees 10 Box Dips *Rest 1 minute … [Read more...]

Tuesday, February 24th

Mobility: Thoracic roll out & OHS Wall Squats Strength/skill: Snatch Pulls 3x3 across Conditioning: For Time: A) 50 Wall Balls (20/14) 50 Box Jumps (24/20") 30 Pull Ups 30 Power Snatches (75/55) 20 Ring Dips B) 30 Wall Balls 30 Box Jumps 20 Ring Rows 20 Hang Power … [Read more...]

Monday, February 23rd

Mobility: Scapular Retractions & Rack Work Strength/Skill: Squat Clean & Jerk 5 sets rising Conditioning: EMOM for as Long as Possible: 2 Power Cleans + 2 Front Squats + 2 Shoulder to Overhead (155, 105) *If you complete 10 rounds, add one rep to each movement for … [Read more...]