January 9, 2018
17814371_821182144700629_831241880626315771_o

Wednesday, 1/10

Warm Up 4 Rounds 20’ Bear Crawl 8 Supine Scorpion 20’ Crab Walk 4 Pause Hip Bridges Handstand Skill (12 Min) 4 Rounds 1 Wall Walk+ 10-20 Alt shoulder Taps (scale to pike position) 3 Kip to Hip Bridge EMOM 24 Min (6x each) A) 3-6 Handstand Push Ups* B) […]
November 20, 2017
IMG_3706

Tuesday, 11/21

Warm up 3 Rounds 5 Band Pull Apart Complex 20’ Bear Crawl 5 Rolling Split Straddles 20’ Spider Crawl EMOM 24 Min (6x each) A) Max Unbroken HSPU* (scale to 2 Wall Walkers) B) 10 second V Sit+ 10-15 Hollow Rocks C) 8 Alt DB Snatch (M:70/55/40, W:50/35/25) D) 20 […]
December 18, 2016
black-cf-dc-tank-f-sm_img3661

Monday, 12/19/16

Warm-Up 3 Rounds 2 Wall Walks 4 Spider Lunge w/ reach up 6 Supine Scorpion 8 Alt Dead Bugs Skill (15 min) 4 Rounds 8-12 Alt Shoulder Taps +Handstand hold for time* (scale to Pike position on Box) 12 Hollow Rocks 12 Arch Rocks * Begin with Shoulder taps, then […]
November 6, 2016
29340937956_35153455f6_o

Monday, 11/7

Warm-up 3 Rounds 6 Dolphin Pushups 12 Jumping Jacks 6 Alt T Push Ups 12 Mountain Climbers 6 Tube Sword Pulls/ side 12 Alt Samson Lunges EMOM 30 (6 rounds each) — Move in order, so everyone rests right before HSPU station. — A) 3/6/9 HSPU* B) 6 Alt DB […]
September 28, 2016
img_2381_28753403653_o-2

Thursday, 9/29

Warm-Up 3 Rounds of 25 Jumping Jacks 5 Dolphin Push-Ups 5 Squat to Bootstrappers 5 Rolling Split Straddles Skill – Handstand Progression (10 min) 1 x 1 Wall Walker + 10 Hollow Rocks + 5 Push-Ups; Then, 2 x 1 Wall Walker + 10 Alt Shoulder Taps + 10 Hollow […]
August 14, 2016
IMG_2366

Monday, 8/15

Warm-Up 4 Rounds of 2 Wall Walkers 4 Rolling Split Straddles 6 Dolphin Push-Ups 8 Alt Dead Bugs Skill – Handstand Push-Ups (15 minutes) 4 Rounds max unbroken reps of HSPU, rest ~2 minutes b/t sets HSPU Options: Hands on 35 lb plates, head to single ab-mat; Hands on floor, […]
February 19, 2016

Open Gym, 2/20 to 2/26

Pre-Open Combo Week 2 Option #1: Double Unders /AND/ Handstand Push-Ups (“HSPU”) Option #2: Double Unders /AND/ Muscle-Ups (“MUp”) Option #3: Overhead Squat (“OHS”) /AND/ Handstand Push-Ups (“HSPU”) Option #4: Overhead Squat (“OHS”) /AND/ Muscle-Ups (“MUp”) For the final two weeks before the CrossFit Games Open, we will combine movements […]
January 9, 2016

Open Gym, 1/9 to 1/15

Handstand Push-Ups (“HSPU”) /AND-OR/ Muscle-Ups (“M-Up”) You may choose between either of the following skill sets provided you meet the included requirements (you may also complete both on separate days). Either progression may be undertaken as many times as desired until you feel you have a better grasp of the […]
December 11, 2015

Open Gym, 12/12 to 12/18

Handstand Push-Ups (“HSPU”) /AND-OR/ Muscle-Ups (“M-Up”) You may choose between either of the following skill sets provided you meet the included requirements (you may also complete both on separate days). Either progression may be undertaken as many times as desired until you feel you have a better grasp of the […]