Main – CrossFit Warm-up Dynamic Warm-up (No Measure) Down and back a number of times with various stretches and exercises Pressing (No Measure) 3 sets of 5; press, push press and push jerk with bar only Weightlifting A1: Shoulder Press (3 sets of 2) A2: Push Press (3 sets of 3) B: Weighted Step-ups (4...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

Main – CrossFit Warm-up Warm-up (No Measure) 200m row High knees Lunges Quad pulls Inch worm High kicks Arm circles (Forw./Back) Pass throughs Squatting shoulder press Metcon Metcon (Time) 21-15-9 Power Clean (115/75#) Toes-to-bar Rest 5 min 21-15-9 Sumo deadlift high-pull (95/65#) Burpee Rest 3 min 150 double undersRead 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 Weightlifting Back Squat (2, 2, 2, 1, 1, 1) Metcon Metcon (Time) 4 rounds for time: 15 chest-to-bar pullups 20 wall balls (20/14#) 15 box jumps (24/20#) rest 3...Read More

Main – CrossFit Warm-up Burgener Warm-up (No Measure) 1. Down and up 2. Elbows high and outside 3. Muscle Snatch 4. Snatch Land 5. Snatch Drop 6. Hang Power Snatch ,: Warm-up (No Measure) overhead squat wrist position, Weightlifting Power Snatch (8 minute EMOM 2 power snatch) Metcon Metcon (Time) For time: 30 power snatches...Read 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) 1. Down and up 2. Elbows high and outside 3. Muscle Snatch 4. Snatch Land 5. Snatch Drop 6. Hang Power Snatch Weightlifting Power Snatch (Work to heavy single) Metcon Metcon...Read More

Main – CrossFit Warm-up Dynamic Warm-up (No Measure) Down and back a number of times with various stretches and exercises Pressing (No Measure) 3 sets of 5; press, push press and push jerk with bar only Weightlifting Split Jerk (Work to heavy single) Metcon Metcon (Time) 1000m row 150 double unders 50 box jumps (24/20″)...Read More

WOD “Cindy” 20 min AMRAP 5 pull-up 10 push-up 15 squatRead More

Main – CrossFit Warm-up Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsRead More

Main – CrossFit Warm-up 1: Mobility (No Measure) Pick 3 mobility exercises and spend 8-10 minutes on them 2: Dynamic Warm-up (No Measure) Down and back a number of times with various stretches and exercises Weightlifting CrossFit only Sumo Deadlift High Pull (Work to heavy single) Metcon CrossFit WOD Metcon (AMRAP – Rounds and Reps)...Read More