[creativ_alertbox icon=”” colour=”red” custom_colour=””]Tonight we have weightlifting class at 5:30! Regular WOD class at 4:45 and 5:30![/creativ_alertbox] Strength Deadlift 8-5-5-3-3-1-1-1 Work up to a heavy max for the day.   If you are new to the barbell lifts work up to a moderate load in small increments and use this time to work on technique. […]

Strength Weighted Pull-Up 1-1-1-1-1-1-1 Work up to a 1RM pull-up or heavy max for the day.  If you are working on the bands perform 7 sets at max effort with a band that has you working  in the 1-3 rep range. WOD AMRAP in 20 Minutes 21 Kettlebell Swings 24/16kg 200M Run Off Ramp WOD […]

WOD For Time 50 Box Jump 24/20″ 50 Barbell Thruster 45/35lbs 50 Double Under 50 Back Squat 45/35 lbs 50 Push Press 45/35lbs 50 Burpee Off Ramp WOD Don’t forget you can scale the volume of a workout as well as the individual movements.  If you are new to CrossFit it’s a good idea to […]

WOD 10 Rounds for time 12 Kettlebell Swings 32/24kg 6 Weighted Step Ups 32/24kg 24/20″ 200M Run Off Ramp WOD 5 Rounds for time 12 Kettlebell Swings 6 Weighted Step Ups 200M Run Try to step out of your comfort zone and scale up the kettlebell swings if you are ready.   If the bell […]

Strength Power Snatch 1-1-1-1-1-1-1 Work up to a moderate power snatch. Increase the load in small increments and make sure that you are dropping under the bar during each repetition. As the load gets heavier your response should be to drop faster and deeper into a partial squat to catch the bar! WOD “Cindy” AMRAP […]

Skill EMOM for 10  Minutes Max Effort set of Kipping Knees-To-Elbows If you’ve been performing Toes-To-Bar for a while test out this essential CrossFit movement.  You should be able to hit a higher number than you would with TTB.  If you are still working on TTB, consider KTE the first part of the movement.  In […]

Skill 3 x through each 1 Minute Handstand Hold 1 Minute Plank Hold Take as much rest as you need between movements.  If you are experienced scale up! Free standing handstands, parallettes, planche holds and so on. WOD 3 Rounds For Time 30 Wall Ball Shots 20/14lbs 10/9′ 200M Run 15 Deadlift 225/155lbs Off Ramp […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Tonight we have weightlifting class at 5:30PM! WOD classes are at 4:45 and 6:30![/creativ_alertbox] Strength EMOM for 10 Minutes Odd  Max set of Strict Pull-Ups Even Max set of Plank Push-Ups The reps are going to fall off fast but fight for as high of a number as you can during each […]

Strength Hang Squat Clean 1-1-1-1-1-1-1 Start light and increase the load for each repetition. New lifters should focus on the keeping the shoulders forward during the setup and  catching the bar with the elbows up and in a full depth squat before standing up. You should only increase the weight if you are able to […]

WOD 3 Rounds For Time 10  Squat Snatch 135/95lbs 15 Toes-To-Bar 50 Double Unders Off Ramp WOD 3 Rounds For Time 10 Power Snatch + Overhead Squat 15 Knee Tucks or Sit-ups 150 Single Unders With 1 Double under attempt every 50 Reps