Skill Tabata Handstand Hold or Walk The Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest. Complete the full 8 rounds and hold the handstand during as much of the 20 second interval as you can.    If you have trouble during long effort handstand holds, add in some extra […]

Skill EMOM for 10 Minutes [odd] Straight set of Ring Dips [even] Double Unders   Spend 10 minutes working on ring or bar dips as well as double unders.  In every odd minute perform a potentially sustainable set of ring dips. If you are new to the skill performing strict bar or strict ring dips […]

Strength  Back Squat 10-10-10-10-10 Today we’re performing 5 sets of 10 Squats working up to a heavy set. This rep range might be unfamiliar so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment at the top of each rep and grab a few slow […]

Skill EMOM for 10 Minutes 1 Hang Squat Clean We’re working on lifting technique today. 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 squat clean the bar.  Practice […]

WOD 3 Rounds with 1 Minute on each station Knees to Elbows Two Arm Dumbbell Burpee 45/30 lb Box Jumps 24/20″ Sit-Ups Row for calories Rest Workout notes: This workout will be scored as you would the classic CrossFit workout “Fight Gone Bad”.  Count your total number of repetitions completed in all 3 rounds to come […]

WOD “Double Grace” for time 60 Clean & Jerks 135/95 lb Workout notes: This workout was featured at the 2014 CrossFit Games!  Choosing an appropriate weight will be essential for this workout.  The weight you select should be in the 60% range or less based on your 1RM clean and jerk.  With this many reps for […]

EMOM for 10 Minutes 1 Squat Snatch with Pause Today we work on the squat snatch.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and work with that weight for for all ten repetitions.  Test the movement at a low weight to make sure […]

Skill With a 10 Minute time cap climb the double under ladder as high as you can. 5-10-15-20-25-30 … of Unbroken Double Unders. Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start […]

Strength Deadlift 5-5-5-5-5 Work up to a strong effort set of five 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 and work on proper […]