Archives

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Movement standards and scales Part 2 – Conditioning: Performance: “More Open Prep” 40 Wall Ball 20/14 35 Box Jumps 24/20 30 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Overhead Squat – work for 15 minutes to establish a heavy double Fitness: Strict Press – work in sets of 2, [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: 5×1 Power Position Clean + 1 hang clean from the knee (not below) + 1 Power Clean from the floor. Bar can be dropped [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Squat – working %s off your last heaviest set of 3 (established on 1/21) – warm up then perform 3 reps @ 80%, [...]

Warm-up & Mobility: 15 Minutes CrossFit Games Open WOD 16.1 / CFJC/CFC Intramural Games 16.1 20-min. AMRAP of: 25-ft. Lunge 8 Bar-facing Burpees 25-ft. Lunge 8 Pull-ups For those that are [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Fundamentals of movements – going over movements and standards for WOD Part 2 – Conditioning: “My Happy Place” [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Deadlift – working in sets of 2 working percentages off your last 3 rep heavy set. Perform sets at 90%, 95%, and [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Fundamentals – Review of movements and scales Part 2 – Conditioning: “Fight Gone Bad (..and Worse)” [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Front Squat – 15 minutes to hit a heavy double Fitness: Front Squat – increase in weight to hit sets of 2 reps [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Back to basics – fundamental review of all movements in today’s WOD Part 2 – Conditioning: “V-BOMB” Performance: 10 RFT* of [...]