Archives

Warm-up & Mobility: 15 Minutes Strength: Strict Press 5-5-5 (15 Min) Conditioning: AMRAP in 14 minutes of – 5 Pull-ups 7 DB Complex (Push up POS with wide feet, Row L, Row R, Clean, [...]

Warm-up & Mobility: 15 Minutes Skill: Double-Unders (15 min) Conditioning: For total reps 21-18-15-12-9-6-3 of: Plate G2OH (45/25lb) 5 burpees + 30 DUs between rounds (Time cap 20 min)   [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – EMOM 8 minutes @ 60% 1RM – 1 High Hang Power Clean + 1 Above the Knees Hang Power Clean + 1 High Hang Clean + 1 Above the Knee Clean [...]

Warm-up & Mobility: 15 minutes Strength: Squat 5-5-5 – Perform three work sets with increasing weight (using approx 5% bumps in weight) with the last set around 80% of 1RM – 15 min time [...]

Warm-up & Mobility: 15 Minutes Conditioning: OTM for 21 Minutes (7 cycles) Min 1: Max Burpees Min 2: 100m Shuttle Run Min 3: 10 Box jumps (20″) Score is total # of Burpeees  

The 2014 CrossFit Games Open is here! This is a repeat of 11.1! The first WOD of the 2014 Open Season, 14.1 is… Complete as many rounds and reps as possible in 10 minutes of: 30 [...]

Warm-up & Mobility: 15 Minutes Skill: CrossOver Symmetry instruction (15 min) Conditioning: For total reps – FGB style – 3 rounds 1 min of each for reps reps Row (for calories) Sit-ups [...]

Warm-up & Mobility: 15 Minutes Strength: Clean and Jerk – warm it up (10 min) Conditioning: For total rounds and reps 3 min AMRAP of – 3 Power Clean and Jerk (135/95lb) 3 Toes-to-bar [...]

Warm-up & Mobility: 15 Minutes Strength: Pause Deadlift – 3 or 4 sets of 3 reps working up to approx @ 60% of 1RM (don’t lose form!!) (20 min) Tight, take slack out, Slow from floor [...]

Warm-up & Mobility: 15 Minutes Strength: Bench Press 3-3-3-3 (20 min) Conditioning: For total rounds and reps 5 Min AMRAP of – 15 Thrusters (95/65lbs) 15 C2B Pull-ups Rest 3 minutes 5 [...]