Mobility: Shoulders Skill: Rope Climbs Conditioning: As Many Rounds and Reps as Possible in 16min 1-3 Rope Climbs 20 Goblet Squats with Kettlebell 20 V-ups or Single Leg V-ups 200m Run 20 Single Arm Kettlebell Front Rack Walking lunges (10R/10L) 20 Straight Leg Raises (hands anchored to kettlebell behind head) 200m RunRead More

Barbell Warm-up Strength: Overhead Squat 5-4-3-3-3 From the rack. The overhead squat is one of CrossFit’s 9 Foundational Movements and it is the most challenging of the squat variations. It requires adequate core strength and can amplify issues with mobility and stability. Use this time to work on these faults and improve in these areas....Read More

Warm-up: 200m Run then Junkyard Dog Warm-up Drills. 2 rounds each of 10 reps of part 1 and part 2. Strength: 4 sets Sumo Deadlift x 5 reps @2112 *2sec lowering, 1sec full stop at the ground, 1sec up, then a 2sec squeeze at the top Conditioning: 2 person team 4rds each 15/12 Row 20...Read More

Warm-up Strength: Every 2:30 x 3 sets Back Squat x 10 reps Conditioning: Memorial Day Murph isn’t too far away, so it’s time to start working on volume accumulation of these three bodyweight movements. Do not take them for granted because they are “simple”. Focus on your QUALITY of movement, hitting all standards and ranges...Read More

Warm-up Strength: Thruster 3-3-3-3 From the rack Conditioning: Last Done 5/5/21 Time Cap 25min Complete in any order. Partitioned in any way. 1600m Run 80 Thrusters 95/65 80 Toes to Bar Or 1600m Run80 Thrusters 75/5580 Hanging Knee RaisesRead More

Mobility: Hips Skill: Turkish Get-ups Conditioning: Every Minute on the Minute x 20min 1- 10 Med Ball Clean with Slam Ball + 5 Burpee Ball Slam 2- 4 Deck Squats with Slam Ball + 20 Flutter Kicks Holding Ball in Press Position 3- Row, Bike, Ski, Run x 60sec 4- Rest or Active Rest in...Read More

Warm-up Strength: Take 20min to build to a 1RM Deadlift *If you are newer to the gym and have not been following this cycle, please do not go for a max. Get with your coach to plan a good set and rep scheme that works for you at this time. Conditioning: Pulling a 1RM Deadlift...Read More

Warm-up Strength: Similar to last week but 4 reps and chest to bar. Try to go a little heavier and make the chest to bar QUALITY reps. Use a band or modify to rack rows to make sure you get your chest to the bar. Use a slightly wider grip to open up the chest....Read More

Warm-up Strength: Take 20min to build to a 1RM Front Squat *If you are newer to the gym and have not been following this cycle, please do not go for a max. Get with your coach to plan a good set and rep scheme that works for you at this time. Conditioning: 20-18-16-14-12 Wall Balls...Read More

Warm-up Conditioning: This is a high-volume workout. You can modify in many ways. Talk with your coach about what would be best for YOU. Last Done 3/18/22 Time Cap 45min “Barbara” 5rds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats Rest exactly 3min after each round. Record your time for each round. I have...Read More