Skill Hang Squat Snatch 1-1-1-1-1 Work up to a strong effort squat snatch today starting from the hang.  Without designating a starting point for the hang we usually mean you should snatch deadlift the bar to pocket height and then bring the bar down above the knees before you complete the lift. We do this reinforce […]

  Skill EMOM for 10 Minutes [odd] Toe-To-Bar [even] Double Unders Spend 10 minutes working on two difficult skills. During every odd minute perform 1 set of toe-to-bar. We’re looking for a set that you are sure you can maintain for 5 rounds.   If you are new to the movement perform 5-10 kipping swings working […]

WOD 7 rounds for reps of: 1 minute of muscle snatches 75/55 lb 1 minute of overhead squats 75/55 lb 1 minute of burpees, jumping over the barbell Rest 1 minute Workout notes: This workout comes to us from CrossFit.com and was the workout of the day for August 9, 2016. You will score this workout like […]

WOD for time 27 Thrusters 95/65 lb 200M Uneven Farmer Carry 21 Thrusters 95/65 lb 200M Uneven Farmer Carry 15 Thrusters 95/65 lb 200M Uneven Farmer Carry 9 Thrusters 95/65 lb Workout notes: Should we call this farmers Fran? The workout calls for a larger number of thrusters than we see in the famous CrossFit benchmark. You […]

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Join us at 12PM next Sunday, August 21 for a deadlift seminar with Mark Bell! The session will last 90 minutes. All members are welcome to learn from one of powerlifting’s greatest! [/creativ_alertbox]   Strength Deadlift 2-2-2-2-2 Work up to a strong effort set of  two deadlifts.  This doesn’t necessarily mean you go up […]

Skill EMOM for 10 Minutes 1 Power Snatch Perform 1 Power Snatch every minute for a total of 10 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and […]

Skill 10×1 Lunge Kick to Freestanding handstand Have some fun with the skill work today! Make several attempts kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning […]

Skill EMOM for 10 Minutes 1 Squat Clean + 1 Front Squat Work up to a moderate to strong effort squat clean + front squat.   Start by working through the movement with an empty bar bell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the […]

Skill EMOM for 10 Minutes Straight Set of Kipping Toes To Bar Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to […]