Archives

Warm-up & Mobility: 15 Minutes Strength: Barbell Complex: 1 Power Clean + 1 Push Press + 1 Jerk – 20 min to hit a max Conditioning: “Ode to Emerald Coast CrossFit” 11 min [...]

Warm-up & Mobility: 15 Minutes Strength: Squat: 3×2 Pause Squat@approx 60%, 1 set of 4 reps (no pause) @75, 1 set of 4 reps (no pause) @ 77-80% Conditioning: “Thuster? I [...]

Warm-up & Mobility: 15 Minutes Strength: Double-unders (and warm up the DLs) Conditioning: “Billy Bob” E2MOM 18 minutes 3 Deadlifts @70% 10 Burpees 30 Double-Unders If you hit a [...]

Warm-up & Mobility: 15 Minutes Skill: 10 Min skill work on catching a barbell in the rack position from overhead. Work on using the legs to absorb the shock. Strength: “Breakthru [...]

Warm-up & Mobility: 15 Minutes Strength: Power Position Snatch – from hip pocket – 15 min work up to a heavy single Conditioning: “Get ‘er Done” OTM 21 (7 [...]

Warm-up & Mobility: 15 Minutes Strength: 20 minutes to find a max weight for this Barbell complex: Front Squat, Push-press, Thruster Conditioning: “Not in Kansas Anymore” 10 min [...]

Warm-up & Mobility: 15 Minutes Strength: Warm up Power Clean – work to WOD weight Conditioning: “Swingers” 21-18-15-12-9-6-3 reps for time of – KB Swings (24/16k) [...]

Warm-up & Mobility: 15 Minutes Strength: Warm up Deadlift – take 15 minutes to work to 80% of your 1RM for 3 reps – drop to WOD weight. Conditioning: “Sugar [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch – warm up to WOD weight Conditioning: “JT Meets Isabel” -CFNE 21-15-9 reps for time of* – HSPU Ring Dips Push-ups [...]

Warm-up & Mobility: 15 Minutes Strength: Squat – 4 sets of 3 – working up – 70, 75, 80, 85% of 1RM Conditioning: “Balls to the Wall” 3 Rounds for Total Working [...]