Main – CrossFit Warm-up BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2”, 4”, 6” 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip Weightlifting...Read More

Main – CrossFit Warm-up Squat/Core/Leg (No Measure) 2 rounds: 30 high-knees 15 air squats 20 jumping jacks 10 push-ups 200m row Weightlifting Front Squat (7 sets of 2 (~90% 1RM)) Metcon Metcon (Time) 2 rounds for time: 500m row 5 rounds of; 5 thrusters (115/75#) 5 burpee over bar rest 5 min between roundsRead More

WOD Running clock, 30 min workout: 1 min Max rep close grip Bench Press (155/75#) 2 min Double unders 3 min MU/chest to bar pull-ups 6 min to reach max Power Snatch then, 18 min AMRAP: 15 Step-ups (24/20″) 12 Shoulder to overhead (115/75#) 9 Toe-to-bar    Read More

Main – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2”, 4”, 6” 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance...Read More

Strength 12 minutes to work to heavy single weighted chin-up WOD 5 rounds for time, varying order: 5 muscle-ups 10 toe-to-bar 10 kettlebell swings (53/35#) 10 shoulder to overhead (115/75#) 200m run/250m row rest 2 minutesRead More

Main – CrossFit Warm-up Dynamic Warm-up (No Measure) Down and back a number of times with various stretches and exercises Metcon A: Metcon (Weight) Heaviest Weighted chin-up (or, lightest band) B: Metcon (Time) 5 rounds for time, varying order: 5 muscle ups 10 toe-to-bar 10 kettlebell swings (53/35#) 10 shoulder to overhead (115/75#) 200m run/250m...Read More

Main – CrossFit Warm-up Squat/Core/Leg (No Measure) 2 rounds: 30 high-knees 15 air squats 20 jumping jacks 10 push-ups 200m row Weightlifting A: Squat Clean (6 min EMOM, 2 Squat Clean) B: Front Squat (Tabata (155/105#)) C: Deadlift (Work to heavy single,Read More

Main – CrossFit Warm-up Push/Pull (No Measure) 2 rounds: 200m row 10 burpees Mobility (No Measure) Pick 3 mobility exercises and spend 8-10 minutes on them Metcon Metcon (Time) A1) Tabata- Pull-up/Double under Rest 3 min, then; A2) 3 Rounds for time: 500m row 25 hand release push-up Rest 3 minRead More

Main – CrossFit Warm-up Dynamic Warm-up (No Measure) Down and back a number of times with various stretches and exercises Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2”, 4”, 6” 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press...Read More

Main – CrossFit Warm-up Dynamic Warm-up (No Measure) Down and back a number of times with various stretches and exercises () Weightlifting Front Squat (2,2,2,1,1,1) Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45#...Read More