Warm-up: Coaches Choice, 10min Workout: Teams of 2-3 complete the following 400m Run 50 Power Snatches, 40% 600m Run 60 Power Cleans, 50% (10# to 20# increase) 800m Run 70 Dead Lifts, 60% (20# to 40# increase from clean)   Notes:   All teammates will complete the run together.   We are looking for total...Read More

Warm-up: Coaches Choice, 5min Workout: Deck o’ Cards!! Movements Jumping Step-ups or Step-ups, R+L=1, 20″ box or less for men and women Kettle Bell Swing, (if we run out of KB’s do Ball Slams) Sit-up Goblet Squat Ace=15 King=13 Queen=12 Jack=11 Joker=30 Burpees, 3min time limitRead More

Warm-up/Mobility: Coaches Choice, 10min Strength: 12min to work-up to a heavy 3rep Push-press. Take as many sets as needed   Conditioning: This workout is from the 2013 (and 2007) CrossFit Games “2007” 1000m Row Then 5 Rounds of 25 Pull-ups 7 Push Press, 25#-135# 25min time capRead More

Warm-up: Ladder Drills Workout: 800m Run 15 Toes 2 Bar 20 True Push-ups 400m Run 20 Toes 2 Bar 25 True Push-ups 200m Run 25 Toes 2 Bar 30 True Push-ups   *modification for toes 2 Bar will be hanging knee raisesRead More

Warm-up/Mobility: Coaches Choice 10min Strength: 1) Jump Squat 5×5 Keep it light and explosive, this will serve as your back squat warm-up as well 2) Back Squat 4×10 @ 40%-50% Conditioning: 10-9-8-7-6-5-4-3-2-1 Hang Squat Clean @ 40% (or hang power clean, depending on your skill set) Box Jump, (land stand step off) 20min time cap...Read More

Warm-up/Mobility: Coaches Choice 10min Strength: 1) Shoulder Press 8×2 Heavy as you can, increasing in weight as you go. Use 2-3 of the 8 total sets as warm-ups 2) Power Snatch Warm-up 3×3 Start with muscle snatches then progress to hang snatches then power snatch from the ground. Conditioning: AMRAP 12min 6 Power Snatches, @...Read More

Warm-up: 10min Coaches Choice Workout: Teams of 2-3 people complete the following 1000m Run, w/med ball 100 Thrusters, 25#-75# 100 Box Jumps, 16″-30″ 100 Sumo DL High Pull, 25#-75# 1000m Run w/med ball   Notes:   Both (or all three) team members will be running at once, handing-off med ball between teammates as needed.  One...Read More

Warm-up: 200m Run 2×5 Wall Squat 2×10 Hand Release Push-up or Clapping Push-up 2×10 Lunge in place 2×10 Ring Row Strength: 1a) Bench Press 3×10 1b) Pull-ups 3x Max Effort 1c) Dead Lift 3×10   This will be done as a triple set, Bench/Pull/Dead = 1 set   Warm-up for each movement first, 2-3 sets...Read More

Warm-up/Mobility: 10min Coaches Choice Olympic Lifting Technique: All reps should be light and manageable, think 30%-50% range 1) 7x 2-position Power Snatch (hi-hang and mid-hang) 2) 7x 2-position Power Clean (hi-hang and mid-hang Warm-up as needed Skill: 15min of Turkish get-ups or TGU practice Start with PVC and work your way up (as needed). This...Read More

Warm-up/Mobility: 10min Coaches Choice Strength: 1) 5x 3 Snatches (full squat), 65%-75% 2) High Bar Back Squat 5×3 65%-75%, if you were here on 7.19.13 go up by 5#-10# Conditioning: Teams of 2 complete the following AMRAP 15min 20 Power Snatches, 25#-95# (10reps/10reps)* 30 Wall Balls, 10#-20# (15reps/15reps)* 50 Double Unders or Tuck Jump, (25reps/25rep)*...Read More