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A.  Back Squats – 4 x 8 w/2 Min Rest B.  5 Rounds 2 Min AMRAP 10 x Lateral Box Jumps @ 24inch/20inch 10 x Wallballs @ 20lb/14lb Rest 1 Min -Post results under commentsRead more

A.  Take 15 Minutes to establish a 1 rep max Jerk behind the neck   Demo Video B.  3 Rounds AFAP  10 x Clean&Jerks @ 135lb/95lb 20 x Hand Release Push-ups or Ring Push-ups  30 x Double-unders  (12 Min Cap)  C.  Mobility and core work  -Post results under comments  Read more

A.  Take 20 Minutes to establish a 3 rep Max Front Squat B.  Cindy 20 Min AMRAP 5 x Pull-ups 10 x Push-ups 15 x Squats -Post results under comments  Read more

The beauty of CrossFit is its universal scalability. The same workout can be performed by Grandma as by an Olympic athlete, where the only difference is intensity and load. These workouts vary by degree not kind. A good coach knows exactly how to scale a workout for athletes with varying levels of fitness and/or athletes with pre-existing injuries while keeping the intent of the workout roughly the same. I just want to Rx a workout First let me explain that I really hate Rx weights. For most athletes, Rx weights are more of a demoralizer than they are a motivator. The weights sometimes feel impossible especially if you are just beginning CrossFit. I remember when I first started and I could barely do an overhead squat with the PVC. Every time I looked at the board and it said Overhead Squat (95/65), I felt like throwing up my hands and...Read more