Warm-up: 200m run, then 3rds of: 10 BB good mornings, 10 BB back rack step-ups, 10 hollow rocks Strength: Back squat 6×70/75/80% 4×85% 3×90% 6×75% WOD: 5min AMRAP 6 Deadlift (225/155) 7 HR Push-up 8 Air squat then immediately complete for time, 4rds 5 Front squat (135/95) 20 DURead More

Warm-up: 200m run, then 3rds of: 6 push-up to spiderman, 6 narrow grip BB OHS, 6 v-ups Strength: Front Squat 10×60%, 8×65%, 6×70/75/80%, 4×85% WOD: 500m row, then: 21-15-9 Thruster (Rx 95/65) (Rx+ 125/85) T2BRead More

Warm-up: 200m run, then 3rds each of: 30ft Partner wheelbarrow walk Skills: 15min to work on a GOAT (something you are not good at and typically AVOID) WOD: 2-person team. One person working at a time. 4rds of: 200m pinch plate carry (men 25’s, ladies 15’s) 400m run *each break/drop in pinch plate carry results...Read More

Oly Day A) Every 90sec x 15min (10sets) Power clean + Hang clean + Jerk (do not drop bar after the power clean, go straight into hang) B) Every 2min x 10min (5 sets) Clean Pull x 3 @ 100-105% http://www.catalystathletics.com/exercises/exercise.php?exerciseID=98 C) 3rds not for time: 5 highest possible PVC hurdle hop (one hurdle over...Read More

Warm-up: 200m run then 3rds of: 30sec HS hold, 6 candlesticks, 10 OH plate step-ups (heavy) Strength: 1a) Shoulder Press 10×60%, 8×65%, 6×70/75/80%, 4×85% 1b) 5 sets of 3-5 Ring pull-ups (use false grip) WOD: Lurong Paleo Challenge WOD 7 7min AMRAP 6 HSPU 8 KBS 12 SDHPRead More

Warm-up: 200m run, then 3rds of: 5 ring push-up, 6 nose to wall squats, 7 hollow rock Strength: Back Squat 10×60%, 8×65%, 6×70/75/80%, 4×85% WOD: 3rds 5 OHS (115/75) 15 DU 3rds 5 Front squat (115/75) 10 Box jump (24/20) 3rds 10 Ball slam (25/15) 100m runRead More

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