WOD 7 Rounds with 1 Minute at each station. Power Clean 135/95 lb Toe-To-Bar Wall Ball Shot 20/14 lb 10/9′ Workout notes: This workout is a total of 21 Minutes long. You will score this workout like you would “Fight Gone Bad” scoring your total repetitions at all 3 stations across every round.  There is no […]

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 Squat Snatch + 2 Overhead Squats Our skill work today is to perform a squat snatch and follow that with two more overhead squats. First review the snatch with a pvc or unloaded barbell.  If you are new to the lift keep the load light throughout and work on achieving […]

Skill EMOM for 6 Minutes [odd] Single Unders [even] Double Unders Use this time to practice a movement that is always difficult for beginning CrossFitters.  Start by performing a minute of single unders then practice only double unders in even minute.  Advanced athletes might be able to work continuously for all six minutes but most […]

Skill Strict Pull-Up with Pause at top of pull-up 8×3 Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. If you are unable to perform strict pull-ups practice jumping pull-ups with […]

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

WOD for time 3 Rounds for time 800M Run 15 Power cleans 185/125 lb Workout notes: Today’s workout is a similar format to the classic workout that we did yesterday but we’re increasing the running length and working on a different barbell movement. The lighter loaded overhead squat requires more finesse, positioning and mobility than that of […]

WOD “Nancy“ 5 Rounds for Time 400M Run 15 Overhead Squats 95/65lbs Workout notes: This workout is another of the famous CrossFit benchmark “Girls” workouts.  The Overhead Squat requires a lot of mobility to be able to perform repetitions at your full range of motion! You’ll actively press the bar up overhead and keep your arms […]

Skill Handstand push-up baseline test Max effort handstand hold Max set of push-ups The skill work today is pretty simple. We’re working on establishing baseline levels of skill and strength to be able to attempt handstand push-ups in a workout.  The guideline we like to use is a 60 second handstand hold and 10 unbroken strict […]