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…

Main – CrossFit Warm-up 30 Day Movement Fix – Day 1 Warm-up (No Measure) 400m run then… 20 min AMRAP 50 single under 10 breath KB arm bar 10 lateral lunges (with 3 points of contact on PVC)http://youtu.be/CduxGQA3-c8 Metcon Metcon…

Main – CrossFit Warm-up Coach’s choice Metcon WOD programmed by David Gross of Faction Strength and Fitness, Home of CrossFit Memphis for tomorrow’s birthday. Thank you David!!! Metcon (Time) Buy In: 40 sledgehammer per partner 40 KB swings per partner…

Main – CrossFit Warm-up (No Measure) Run 400m OR Row 500m OR jump rope 3 min 2x 10 good morning – pvc or bar 15s hollow hold 15s tight arch Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish”…

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 10:…

Main – CrossFit Warm-up ~15 Warm-up (No Measure) 5 min jump rope 5-10 reps each per side: KB swing KB clean KB press KB snatch Skill ~12 A1: Metcon (5 Rounds for reps) 3-6 ring row 212120s rest A2: Metcon…

Main – CrossFit Warm-up Warm-up (No Measure) 500m row 10 reps each with PVC or bar: dead lift hang power clean front squat shoulder press thruster dead lift hang power snatch overhead squat snatch Skill Clean (1×5@40%, 1×5@50%, 1×5+@60% (of…