Warm-up/Mobility: Coaches Choice, 10min Strength: 1) Dead Lift 3×10 40%-50% Warm-up with 2×5, if you were here on 7.26.13 increase by 10#-20# 2) Weighted Good Mornings, 3×15 Keep it light and perfect Conditioning: 4 Rounds (2:00min time limit per round) 250m Row Max Rep Box Jumps 2:00min RestRead More

Warm-up/Mobility: Coaches Choice, 10min Olympic Lifting: For the next month or so we will be primarily focusing on Olympic Lifting on Wednesdays. There will be a couple of movements posted that you will need to complete for that day, but you will be required to work within your skill set. If you have no interest...Read More

Warm-up/Mobility: Coaches Choice, 10min Strength: 1) Shoulder Press 3×10 2) Pendlay Row 3×10   Notes:   Warm-up 2×5 for each movement. Weight should be in the 40%-60% range. If you were here on 7.23.13 go up by 5# on each lift. Conditioning: Progression: 12min Burpee KB Swings, (if we run out of KB’s do ball...Read More

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