Strength: Every 30 sec. x 10 - Tuck Front Lever w/ :03-:05 sec pause at parallel https://vimeo.com/125392705 Skill: 4 x 10-15 as able - Strict toes to bar 4:00 min. tabata Ground Windshield Wipers https://vimeo.com/125393178 4:00 min. tabata … [Read more...]

CrossFit is a young sport. While the elements of our sport are long established, the combinations and steps of preparation are quickly evolving and maturing. The 2014 Regional’s workouts and the 2015 Open workouts are perfect examples of this. … [Read more...]

A) Reverse Tabata (:10 on/:20 off)- Dragon FlagsRest 1:00 minB) Regular Tabata (:20 on/:10 off)- Arch hold … [Read more...]

4 min Reverse Tabata:10 Sec on/:2o Sec off - L-sit hold on RingsRest 1 min.4 min Regular Tabata:20 Sec on/:10 Sec off - Hollow position scissor kicks … [Read more...]

We all saw them coming... the Muscle Ups... and at the start of a workout!!I believe that overall capacity will be the biggest determinate for 15.3 but a close second will be your MU efficiency in rounds 2 and 3. As we watch the live announcement we … [Read more...]

4-6 Superset Rounds as ableA1) 10 hollow rocks w/ 5-10# weight in handA2) 20-30 sec. nose and toes HS hold against wallA3) 10 band pull aparts w/ 2 sec. holdThen-B) accumulate 2:00 min couch stretch on Each leg … [Read more...]

A) 4:00 min Reverse Tabata (:10 on/:20 off) - Dragon FlagB) 50 Arch Rocks … [Read more...]

Here we are again! And for a second week in a row, for those of you who have made efficiency of your movement a priority in the past year, you must be chomping at the bit to get into this workout. Spencer will address some strategy in a future post … [Read more...]

We know Pullups and Muscle-ups are coming sometime in the next 4 weeks...4 Super setsA1) 10 Ring hanging scapula raisesA2) 10 perfect hollow/arch swings on ringsRest 2-4 min,B) Reverse Tabata (:10 on/:20 off) Hanging L-sit on Rings … [Read more...]

I hope 15.1 treated you all well! The workout rewarded those who have put an emphasis on their movement. If the TTB blew you up then lets start today to put them in your wheelhouse for next year's open!A)  4 min. Tabata of Hollow HoldsImmediately … [Read more...]

How about that first WOD!!! I love the triplet! You are primed and ready for it!As for some movement prep, as I mentioned on Monday, make sure you are using your arch position to your advantage. If you watched the live announcement you saw some very … [Read more...]

A) Spend 4-6 minutes with banded shoulder distractionsSupersets - 4 setsB1) 10 Weighted back GHD back extensionsB2) 10 Weighted GHD Situps (as able)Supersets - 4 SetsC1) 10 Hanging scapula raisesC2) 10 perfect Hollow/arch swings … [Read more...]

Open season is upon us! I hope your preparation has you foaming at the mouth to see these workouts. As these workouts come out and you devise your plan for each, ensure that you are taking advantage of the best positions for your movement.How many … [Read more...]

… [Read more...]

4 sets of 10 eachA1) Left leg straddle raiseA2) Right leg straddle raiseA3) Both leg straddle raiseBuy Out: 50 Arch rocks … [Read more...]