One of the “OG” tests for CrossFit was the 15 rep body-weight overhead squat. Very few have ever been able to achieve this, so today we’ll try a variation, and give our best overhead squatters a chance to try it too! For the Met-con, each time you get to push-ups, do as many as you can each round until form degrades or you max out. We’ll be counting total reps today in WODIFY. Choose based on proficiency. A. 4 x 15 perfect barbell OHS B. 3 x 15 @ 1/2 BW OHS C. Build and attempt BW x 15 Conditioning AMRAP In 8 minutes 15 Kettlebell Swings (55/35) 25 Air Squats 1 Set Max UB broken Push-upsRead more

PFC. Cody O. Moosman, 24, of Preston, Idaho, died July 3 2012, in Gayan Alwara Mandi, Afghanistan. Moosman was on duty in a guard tower when enemy forces attacked his unit with small arms fire. Moosman, who is believed to have been on his first tour, was hit by small arms fire and died shortly after the attack occurred. He was assigned to the 1st Battalion, 28th Infantry Regiment, 4th Infantry Brigade Combat Team, 1st Infantry Division, Fort Riley, Kansas. His family issued a statement saying their son told them starting in the third grade that he had wanted to be in the Army. He joined in 2010, at age 22, and loved the idea of protecting his fellow citizens. He was an avid hunter and fisherman and had completed his Eagle Scout badge. Moosman’s unit was deployed in a resistive region near the border with Pakistan. 10 rounds represents...Read more

We’ll be working on skills to start the workout today. Double unders should be treated as practice – work on improving your consistency, not seeing how many you can do. Eliminate single under reps, fix your jump style etc… For HSPU use stink bugs or box HSPU if still working on strength in this movement. Today we have an Open style CrossFit couplet, let’s push the envelope today and see how fast we can go. Yell “TIME” when you finish today. Skill EMOM x 10 A. Double Unders (practice, 20,30,40) B. Strict Handstand Push-ups Conditioning 15-12-9 Clean and Jerk (135/95) Chest to Bar Pull-ups  Read more

Today we revert back to our high volume sets of 20. We’ll be pushing the envelope a bit more with weight, be safe and go conservative if needed. The goal here is to hit the volume, if you need to scale do so with weight. Our conditioning segment today is moderate in length but has high rep counts on each movement. This will make for a tough mental challenge as you’ll be stuck on each movement for more than a few reps. Try to move consistently and avoid long breaks. Titan Phase 2 Week 6 Dead lift 1×20 @ 50% 1×20 @55% 1×20 @ 55%   AMRAP in 10 minutes 40 Box Jump Overs (24/20) 30 Front Squats (95/65) 40 Sit-ups 30 Overhead Plate Lunges (45/25)Read more

EMOM x 24 A. 5 Hang Power Cleans (185/125) B. 10 Dumbbell Step Ups (50/35) C. Burpees (8-15, based on ability) D. Strict Pull-ups (5-10 based on ability)Read more