Archives

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength:  10-15 minutes Extended warm up and hitting Power Clean positions with empty barbell.  Work to WOD weight. Part 2 – Conditioning: [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 15 minutes Performance: Snatch – work to a heavy single Fitness: S2OH – 15 minutes to work in sets of 3s to weight slightly [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: 15 Minutes for Deadlift work Performance: Deadlift – warm up your Deadlift and work up to perform 2 sets of 5 reps at 20% higher than [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Review movements and standards Part 2 – Conditioning: CrossFit Open / CFJC-CFC Intramural Games 16.2 RX level —– [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Movement standards and scales Part 2 – Conditioning: Performance: “More Open Prep” 40 Wall Ball 20/14 35 Box Jumps 24/20 30 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Overhead Squat – work for 15 minutes to establish a heavy double Fitness: Strict Press – work in sets of 2, [...]