WOD Tabata Sit Up 1 Minute Rest Tabata Front Squat 135/95lb 1 Minute Rest Tabata Sit Up 1 Minute Rest Tabata Front Squat 135/95lb Workout notes: Today’s workout will use the Tabata timer but we will score the workout as you would a traditional amrap.  Complete as many reps as possible during each work period and come up with a […]

WOD  For time 100 Wall Balls 20/14lb to 10’/9′ 75 Kettlebell Swings 32/24kg 50 Double Dumbbell Step Ups 50/35lb to 24/20″ Workout Notes: Today we’re tackling a chipper.  The workout will start with 100 wall balls before moving on to 75 kettlebell swings and finally finishing with 50 double dumbbell step ups.  The set sizes are […]

Skill EMOM for 10 Minutes Straight set of Kipping Chest-to-bar Pull-ups For the skill work today we are working on maintaining a set of chest to bar pull-ups for 10 rounds.  If you aren’t quite yet able to perform sets of this skill feel free to jump up for two small sets to get some […]

Skill Deadlift 2-2-2-2-2 Work up to a heavy double deadlift today.  This doesn’t necessarily mean you go up to max effort or a new 2RM, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load lighter and […]

Skill  EMOM for 10 Minutes 30 seconds of Handstand Push-Ups For today’s skill work we are working on a difficult gymnastics skill.  The strength and skill suggested minimum for attempting handstand push-ups is 10 perfect and unbroken push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the […]

Skill EMOM for 10 Minutes 1 Squat Clean Thruster The squat clean thruster is a challenging lift that requires a smooth and powerful transition from the squat clean directly into the thruster. As you come out of the squat clean use the momentum from the squat to send the barbell overhead.  The overhead press portion of […]

Skill EMOM for 10 Minutes Power Clean + Hang Power Clean Today we are working on a power clean complex.  For both power cleans you will catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little […]

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]Reminder that we now have Sunday CrossFit classes at 9am AND 11am! [/creativ_alertbox] WOD  5 rounds for time 400 meter Run 21 Deadlifts 185/125lb Workout Notes: Today’s workout is a simple couplet that comes to us from Crossfit.com.  This is a high rep workout and you will total 105 deadlifts by the end […]

WOD  AMRAP in 8 Minutes 20 Alternating Dumbbell Snatches 50/35lb 10 Front Rack Lunges 95/65lb Rest 2 minutes AMRAP in 10 Minutes 12 Power Cleans 95/65lb 8 Burpees over the bar Workout Notes: Today we have two AMRAP’s on the menu. The first one is shorter and will involve dumbbell snatches and front rack lunge steps. […]

Skill Front Squat 10-10-10 Today we’re tackling some heavy high rep front squats. With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the […]