June 30, 2013 will forever mark the final end of shift for 19 members of the Prescott, Arizona based Granite Mountain Hotshots team. While battling a wildfire in Yarnell, Arizona the 19 men were overtaken by flames when the winds shifted and engulfed them. Evidence supports that the men stood together in their final moments, a somber testament to their commitment to community. With the “Hotshots 19” memorial WOD, CrossFit […]

Strength: Superset X 5 rounds of: A) Bench Press X 5 @ heaviest possible.  No rest. B) Plyo Push Up X max reps possible.  If you cannot perform Plyo Push Ups, do regular Push Ups Rest X 2:00 after each Superset. Conditioning/Mobility: 5 rounds, not for time of: Strict Pull Up X Max Effort (minimum of 5) Kettlebell Hand to Hand Swing X 20 @ 53#/35# (Hand to Hand = […]

Strength:  Deadlift 2 X 5 @ 75%, 2 X 3 @ 85%, 2 X 2 @ 95%.  Rest 2:00 between sets. Then perform 1 max effort set @ 65%. Conditioning: 15, 12, 9 reps for time of: Thruster @ 115#/75# Bar Facing Burpee Knees to Elbows Mobility: You call it!  Just spend 10:00 doing whatever “it” is.  You are welcome!

Strength: Push Jerk X 3, 2, 1, 1, 1, 1 – heaviest possible for the day.  Rest approximately 2:00 between efforts.  Newer athletes do 5 X 3 rather than doing the sets of 1. Then complete 3 sets of max effort Strict Toes to Bar, resting approximately 1:00 between efforts.  If you have to kip, scale down to Strict Knees to Elbows or Strict Hanging Leg Raises. Mobility/Corrective: 4 rounds, […]

Circle City Strength & Conditioning will be hosting a one day Mobility Conditioning Seminar with Steve Maxwell on Saturday, November 2nd from 9:00am – 4:00pm. For those who may not be familiar with Steve, he is truly a fitness and wellness master.  He’s been a coach/athlete/trainer for nearly 50 years and has already forgotten more about fitness and conditioning than all of us will every know… collectively.  He has an […]

Strength:  Turkish Get Up practice X 15:00.  Work up to a heavy single/max for each side.  Rest as needed.  Coach B has done it with The Beast (106#), who’s next? Conditioning: 5 rounds, not for time of: Ring Row X 10 Hindu Push Up X 10 Wall Ball Sit Up X 10 @ 20#/14# a full rep = the ball going above the gray paint on the wall.  Click HERE […]

Strength: Front Squat – 2 X 5 @ 75%, 2 X 3 @ 85%, 2 X 2 @ 95%.  Rest 2:00 between sets. Then perform 1 max effort set @ 65%. Conditioning: AMRAP in 3:00 of: Power Clean X 5 @ 135#/95# 10 meter Shuttle Run X 100 meters At the end of 3:00, rest 1:00 and repeat.  Do this for a total of 3 times through the AMRAP Mobility/Corrective: […]

Partner Fran: 21-15-9 Thrusters @ 115#/80# Pull Up Team designates an athlete to start first. Athlete starts standing in front of the bar, on the count of 3-2-1-go the first athlete picks the bar up to a front rack position and performs 21 Thrusters. Following the 21 Thrusters the athlete performs 21 pull-ups. After the set of 21 athlete 1 tags athlete 2 to do their sets of 21. After […]

Skill:  Handstand Practice X 15:00 Conditioning: AMRAP in 15:00 of: Deadlift X 10 @ 225#/185# Strict Ring Dip X 5 Wall Ball X 15 Corrective/Mobility: 3 rounds, not for time: Cauldron w/lunge X 5 each direction @ 25#/10#.  Keeping it light this time in order to focus on form and technique, not heavy loads.  If this is too heavy, reduce the weight. 1 Arm Sotts Press in Yoga Squat X […]