Warm-up: 200m run, then 3rds of: 10 OH BB walking lunges, 6 push-up to spiderman, 30sec box shoulder stretch Strength: Front Squat 6x 60%/65%/70%/75%/80% WOD: Lurong Paleo Challenge WOD 6 8min AMRAP Snatch (95/65) T2B ( 15,12,9,6,3,6,9,12,15,12,9….and so on)Read More

Warm-up: 200m run, then 3rds of: 3 wall walk, 30sec hold at bottom of squat (hold onto rig or box and focus on keeping chest/back as upright as possible) Skill: EMOM x 12 a) 8-10 Ring dip b) 3 Rope climb c) 10 Alt Pistols d) 6 L-pull-up WOD: 2-person team In any order, partitioned...Read More

Skill: 20min Muscle Up  progressions WOD: CrossFit.com 10/10/14 100 DU (3:1) 21 front squat (115/75) (must be from the ground) 21 push press (115/75) 100 DU 15 front squat 15 push press 100 DU 9 front squat 9 push press  Read More

Warm-up: 200m run, then 3rds of: 8 Narrow grip BB OHS, 8 Hollow rock Strength: 1a) Strict Press 6x 60%/65%/70%/75%/80% 1b) 5×5 Strict narrow grip chin-ups WOD: Iron Curtain Event 1 In 7minutes: 750m row 500m run 25 burpees ME KBS in remaining time (53/35)Read More

Warm-up: 200m run then 3rds of: 8 Hand release push-up, 8 BB Thruster, 30sec L-seated hang from bar Strength: Back Squat 6x 60%/65%/70%/75%/80% WOD: 20 Power clean @ 70% then, 3rds 20 wall ball (20/14) 20 pull-up then, 10 Power clean @ 70% http://www.catalystathletics.com/exercises/exercise.php?exerciseID=67Read More

Warm-up: 200m run, then 3rds of: 5 BB good mornings, 5 behind the neck press, 5 BB thruster Strength: Front Squat 8×60%/65%/70%/75% WOD: “Diane” 21-15-9 Deadlift (225/155) HSPURead More

Mobility: Barbell smashing Warm-up: Burgener Junkyard Dog WOD: As a two person team: 100 single unders/plank hold on elbows 200m run/hang from pull-up bar 200m run/L-sit on ground with plate overhead (45/35) 200m run/wall sit with plate on legs (45/35) 200m run/handstand hold on wall (butt cannot touch the wall, feet only) 200m run/wall sit...Read More

Oly: Every 90sec x 12min (8sets) Power clean + High hang clean (sets 1-2: 65-70%, sets 3-5: 70-75%, sets 6-8: 75-80%) Lurong Paleo Challenge WOD 5 15min AMRAP Cleans Pull-upsRead More

Warm-up: 200m run then 3rds of: 45sec HS hold, 6 strict weighted chin-ups Strength: 1a) Shoulder press 8×60%/65%/70%/75% 1b) Single arm DB/KB row x 6-8 each WOD: 400m run then 2rds: 15 KBS (53/35) 15 T2B then 200m run then 2rds: 15 KBS (53/35) 15 T2B then 400m runRead More

Warm-up: 200m run, then 3rds of: 5 nose to wall squats, 10 barbell lunges, 5 strict T2B Strength: Back Squat 8×60%/65%/70%/75% WOD: 5min AMRAP 5 OHS (Rx 115/75 Rx+ 135/95) 6 Box jump 7 Sit-up Rest 3min 5min AMRAP 5 Front squat (Rx135/95 Rx+ 165/115) 6 Burpee 7 Sit-upRead More