Archives

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Squat 5-5-3-3-3 to work to a heavy set of 3, shoot for an 8/10 RPE Part 2 – Conditioning: [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Clean 7×2 climbing in weight, shoot for the final double being around 90% Fitness: Power clean 7×2 Climbing in [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Tabata squat test – do two 20s intervals with 1 min of rest between, score is most squats done in one of [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Power Clean singles –  work to 25% above WOD weight Fitness: Power Clean triples work to slightly heavier than WOD [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: 5x of 3-Position Snatch (1 power position snatch + 1 hang from knee + 1 snatch) climbing in weight each round if possible [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Front Squat – 2-2-2-2-2 Fitness: Front Squat 8×2, climbing in weight – try to hit an RPE of 8/9 Part 2 [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Review skills and warm up Deadlift Part 2 – Conditioning: CF Mainsite WOD 160909 Performance: For time: [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Push Press 3-3-2-2-1-1 Fitness: Strict Press 3-3-3-3-3 Part 2 – Conditioning: “Kudzu” Performance: For [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Review of movements and standards. If you are doing the performance workout today, partner up with someone who is also doing it and [...]

Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: ISO Deadlift – 4 sets of 5 at 50-60%. Keeping the bar in contact with your legs at all times, create tension on the bar [...]