WOD

Main – CrossFit Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions... Read More

Main – CrossFit Metcon (AMRAP – Rounds and Reps) CrossFit Open WOD 14.1 AMRAP 10 Minutes: 30 Double Unders 15 Power Snatches (75/55)

Main – CrossFit Pre-WOD Mobility -Barbell Tricep Smash -Banded Heel Cord Metcon Metcon (Time) 5 Rounds: 5 Hang Cleans (155/115) 12 Box Jumps (24/20) 15... Read More

Main – CrossFit Pre-WOD Mobility – LAX Glute Smash -Barbell Bottom of Squat Hip Opener Weightlifting Back Squat (1 Rep Max ) Take 30 minutes... Read More

Main – CrossFit Pre-WOD Mobility – LAX Glute Smash -Barbell Bottom of Squat Hip Opener Weightlifting Back Squat (1 Rep Max ) Take 30 minutes... Read More

Main – CrossFit Pre-WOD Mobility – First Rib PVC – Anchored T-spine mob Metcon Metcon (Time) 5 Rounds: 30 Double Unders 15 Wall Balls (20/14)... Read More

Strength- 15 minutes to establish a 1RM Snatch Conditioning- For time: 50 Burpees 20 Front Squats @ 80% 50 Burpees

Strength- Back Squat: 4X5@80% rest 2:00 Conditioning- Adapted From CrossFit.com 140218 7 minute AMRAP of: 5 Box Jumps (30/24) 3 Cleans (any style) (185/135)

Strength- 12 minutes to establish a 1RM Hang Clean (just above the knee) and Jerk Conditioning- 7 minute AMRAP of: 25 Double Unders 3 Push... Read More

Strength- Back Squat: 4X3@90% Conditioning- 3 Rounds for time: 30 Split jumps 20 Slam balls (40/30) 10 Hang power cleans (155/105)