Archives

Warm-up & Mobility: 15 Minutes CrossFit Games Open WOD – 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters (95/65#)  Click image for all scaling options. Click here to sign up [...]

Warm-up & Mobility: 15 Minutes SKill: Work your GOAT – Rope Climbs, DUs, MUs, or C2B Conditioning: AMRAP 14 of – X Goat (coach to help determine rep scheme) 250 Row or 200 Run 7 [...]

Warm-up & Mobility: 15 Minutes Strength: Squat 3-3-3-3 increasing weight with each work set, working up to 80-82.5% of 1RM Conditioning: 18 min AMRAP – Run one mile (or Row 2000m if it [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – 5 x 1 snatch pull + 1 hang snatch from the knee climb to heaviest possible 60-90 sec rest (FOCUS on the bar making contact at the power [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – 5 x 1 clean pull + 1 hang clean from the knee climb to heaviest possible 60-90 sec rest (FOCUS on the bar making contact in the power [...]

Warm-up & Mobility: 15 Minutes CrossFit Games Open 15.4 – as RX Complete as many reps as possible in 8 minutes of: 3 Handstand push-ups 3 Cleans (185/125lb) 6 Handstand push-ups 3 [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – 5×2 @ 65% 2 sec pause in the bottom after the catch, then bounce and drive out of the hole. 60 sec rest between sets Conditioning: [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch EMOM 8 – 2 Rounds Min 1 – triple @ 75% Min 2 – double @ 80% Min 3 – single @ 85% Min 4 – single @ 90% [...]

Warm-up & Mobility: 15 Minutes Strength: Skill: Pull-up progressions (those with sweet-ass pull-ups can work on their MU progressions) (15 minutes) Conditioning: Thrusters and Burpees (Over [...]

Warm-up & Mobility: 15 Minutes Strength: Front Squat -3-3-3-3 Conditioning: OTM 21 (7 cycles) Min 1: Max KB Swings (24/16k) Min 2: 10 Pull-ups Min 3: 100m shuttle run Score is number of KBS [...]