Main – CrossFit Warm-up (No Measure) AMRAP 20 (for quality): 1 min tissue prep each side (30 sec pec, 30 sec lat) 1 min prayer stretch 10 archer push ups (at hardest level you can do correctly)http://youtu.be/7aYo8xYsR5o?list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg Metcon 17: Metcon…

Main – CrossFit Warm-up Warm-up (No Measure) 500m Row then… 20 mintue AMRAP: – 1 min per leg tissue prep – 10 SLR per side – 10 palloff press per side – 10 deadliftshttp://youtu.be/1kJHFYLZl4c?list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg Metcon Metcon (Time) 7 bench press…

Main – CrossFit Warm-up Warm-up (No Measure) 3 min jump rope then… AMRAP 20: 1 min lower leg tissue prep each side 20 reps ankle joint mobilization each side 1 minute goblet squat hold (35/26 or less; pull chest through)…

Main – CrossFit Warm-up 30 Day Movement Fix – Day 8 Warm-up (No Measure) 400m run then… 25 minute AMRAP: – 10 lateral lunges (35/26 or lighter) – 30 second goblet squat hold (35/26 or light) – 20 primal pull…

Main – CrossFit Mobility (No Measure) 30 Minute AMRAP: 1 minute adductor 1 minute hamstring/nerve mobilization 30 reps triplanar hip extension 5 hip circles each direction repeat on other sidehttp://youtu.be/r3GHHQl8CEU?list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg

Main – CrossFit Warm-up (No Measure) 20 min amrap: 50 alternating jumps 30s/side Roll out lat 30s/side Prayer stretch with PVC 3/side Baby get up (3 each side, light weight or no weight)http://youtu.be/KiLHhBl7ivw?list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg Metcon 4: Metcon (AMRAP – Rounds and…

Main – CrossFit This WOD is posting early so you can be prepared to run Saturday. The gym will be closed so everyone who would like to participate in this 5K we are sponsoring, CAN! Please come out, support the…

Main – CrossFit Warm-up (No Measure) 20 minute AMRAP (for quality, not quantity): 30 single legged single unders each leg KB arm bar (10 breaths each side) Jerk technique work (3 strict press, 3 push press, 3 jerk balance)http://youtu.be/klvuJHwpMPo?list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg Metcon…

Main – CrossFit Warm-up Warm-up (No Measure) 500m Row then… 20 minute AMRAP (for quality, not quantity): 1min/side Posterior shoulder tissue prep Crab walk 15 Russian swings (35#/26#)http://youtu.be/n7YkTFGgAjI Metcon Metcon (AMRAP – Rounds and Reps) 6 minutes 4 back squat…

Main – CrossFit Warm-up Warm-up (No Measure) 3 min jump rope then… 20 min AMRAP 30s/side Tissue prep skin 20/side Ankle joint mobilization 15/side Straight leg raise 1 min goblet squat hold (35/26# max)http://youtu.be/ifd9AKXLSkw Metcon Marguerita (Time) 50 reps for…