Skill 10×1 Deadlift Today we will be completing 10 heavy single deadlifts. This doesn’t necessarily mean you go up to max effort, 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 light enough that you are […]

Skill 10 rounds 20 seconds Hollow Rock or Hold 20 seconds Super Man Hold 20 seconds rest Maintain each position as long as you can during the work periods. Hold back early and give yourself some rest if needed rather than going to failure. You can scale each movement independently so set yourself up to get some good […]

Skill 10×3 Strict Chest to Bar Pull-Ups Today we’re upping the ante with the strict pull-up and giving strict Chest-t0-Bar pull-ups a try.  If you are unable to actually make contact with your chest here just focus on pulling as high as you can for each rep. If 3 is too many you can complete […]

Skill EMOM for 10 Minutes 1 Hang Squat Clean + 1 Squat Clean We’re working on lifting technique today. You will 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 […]

WOD AMRAP in 30 Minutes 200m Uneven Farmers Carry 30 Push-Ups 400m Run Workout Notes: Today’s workout is long. Approach your first round knowing that you will be working for quite awhile. The Farmers Carry weights are up to you, but you are encouraged to challenge yourself.  Choose two different weights of either dumbbells, kettlebells or […]

WOD For time “Fran” 21-15-9 Thruster 95/65lb Pull-Up then 1 Mile Run Workout Notes: Today’s workout is another gem from CrossFit.com. The workout will start with one of the most well known CrossFit benchmark workouts, Fran.  If you have never completed Fran before it is 21-15-9 reps of thrusters and pull-ups. The thruster weight you choose […]

Skill Front Squat 5-5-5-5-5 Today we’re working up to a strong effort 5 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 […]

Skill 8 Minutes to Establish a Max set of Double Unders For today’s skill work we are working towards a max set of double unders.  Rest as needed during the 8 minutes especially before or after a big set.  If you are stuck at doing double-single-double-single when it comes to double unders, today is a great […]

Skill  Deadlift 5-5-5-5-5 Yesterday we worked on the strict press, our lightest lift, and today we are at the opposite end of the spectrum with our heaviest lift.  For today’s deadlifts you can choose to use one weight for all 5 sets or build in weight as you go.  Judge your effort by the strain it […]

Skill Strict Press 5-5-5-5-5 Today we will be working on the Strict Press.  For this movement we specifically do not generate momentum with the lower body so your numbers here will be lower than they would be with a push press or push jerk, especially with sets of 5. Remember to squeeze your butt and legs […]