WOD “Hotshots 19” Six rounds for time* 30 Air Squats 19 Power Clean 135/95 lb 7 Strict Pull-ups 400 M Run *40 Minute Time Cap Workout notes: This workout is a memorial workout honoring 19 members of the Granite Mountain Hotshot team who lost their lives fighting a fire in Yarnell Arizona on June 30, 2013.  The workout […]

WOD 2014 Team Series Event 4 For time 30 Calorie Row 30 Bar Facing Burpees 30 Hang Cleans 135/95 Workout notes:  This workout was featured last year during the Team Series competition hosted by CrossFit.  The workout was performed individually by each member for a combined score.  Today we’ll start in waves on the rower completing […]

Strength Sumo Deadlift 1-1-1-1-1 Work up to a heavy single in the Sumo style deadlift.  If you are used to traditional deadlifts spend a good portion of time familiarizing yourself with the mechanics of the lift.  The basics of setup are to start by lining up your shins parallel to the bar and in a […]

Skill EMOM for 10 Minutes [odd] 30 Seconds of Supine Ring Rows [even] 30 seconds of Hollow Rocks Please note that the supine ring row should be a completely strict movement. The more you lay flat the harder the movement will be so scale by moving you feet to an appropriate level.  Work on remaining consistent […]

Strength Back Squat 1-1-1-1-1 Spend some time working up to a strong effort back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the back squat […]

Skill EMOM for 10 Minutes Straight set of Handstand Push-Ups In this EMOM you will be attempting a set of handstand push-ups every minute for 10 minutes.  This is a higher skill gymnastic movement that requires a lot of upper body strength.  A great way to scale the movement for individuals that are comfortable being […]

Strength EMOM for 10 Minutes 1 Squat Clean Perform 1 Squat Clean every minute for 10 minutes. This should be a heavier weight than what you would use in a metcon as long as your familiar with the movement.  If you are new to the movement, focus on power cleaning the weight and then ride […]

WOD AMRAP in 4 Minutes Squat Snatch ~ 60% Rest 2 Minutes AMRAP in 4 Minutes Muscle Ups Rest 2 Minutes For time Run 800M Workout Notes:  The format for this workout is similar to one we did on 7/26. These are short AMRAPs for each movement separated with rest intervals so they should be treated […]