Skill 1 RM Hang Squat Clean Today we’re working up to a heavy single Hang Squat Clean.  Start by deadlifting the bar into the hang position and retrace the bar slightly down your legs by bending first at the knees and then bowing forward with the hips. Pull into full extension and catch the bar […]

Skill Deadlift 2-2-2-2-2 Work up to a strong effort set of 2 deadlifts.  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 […]

Skill EMOM for 10 Minutes [odd] :30 Seconds of Chest-to-Bar Pull-Ups [even] :30 Seconds of Double Unders If you are new to kipping pull-ups start by practicing kipping swings and work on timing your transition from arch to hollow.  Perform the movement under control and progressively build your pull-up height until you have your chin […]

Skill Front Squat 2-2-2-2-2 Today we’re working up to a strong effort 2 rep front squat.  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 […]

WOD 3 rounds for time 1000M Run 50 See the light Sit-Ups  For today’s workout you will start with a run out the back door and down to the corner of Cantrill and back.  You will then perform 50 “See the light” Sit-Ups.  For these sit-ups you will start laying on your back with your […]

WOD  AMRAP in 20 Minutes 10 Pull-ups 15 Push-Ups 20 Squats Workout Notes: Today’s workout comes to us from CrossFit.com and is a twist on the classic Benchmark workout “Cindy”.  Pull-ups can be scaled to ring rows or jumping pull-ups if you are not quite ready for kipping pull-ups.  The push-ups will most likely be the […]

Skill EMOM for 10 Minutes 1 Power Snatch + 1 Squat Snatch Today we are working on snatch technique. Each minute you will perform one power snatch followed by one squat snatch.  You do not need to link these two reps together and if you are new to lifting you probably shouldn’t. For the power […]

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 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 base […]

Skill 6×3 Strict Weighted Pull-Up Perform 6 sets of 3 weighted pull-ups and increase the weight across each set if possible. If you are not quite ready for weighted pull-ups but can do strict bodyweight pull-ups, get through as many sets of 2-3 as possible in the time allotted.  If you do not have strict […]

Skill EMOM for 10 Minutes 1 Squat Clean Spend 10 minutes working up to a strong effort squat clean.  If you are new to the lift start by catching the bar in the power position and slowly riding the bar down into the bottom of your squat.  Start with your feet beneath your hips as you […]