WOD For Time 21-15-9 of your choice of one from both A and B A) Deadlift 225/155lbs Clean 135/95lbs Thruster 95/65lbs and B) Handstand Push-Up Ring Dip Pull-Ups Workout notes: For this workout choose a barbell movement and a bodyweight movement.  Perform one of the classic CrossFit benchmark workouts Diane, Elizabeth or Fran or make up […]

WOD For time 70 Calorie Row 50 Wall Ball Shots 20/14lbs 10/9′ 30  Clean & Jerks 135/95lbs Workout Notes:   Remember that the final workout of this chipper has a much higher difficulty level than the first two.  It’s a good idea to pace the row and break up the Wall Ball shots  if they are […]

Strength 1-1-1-1-1-1-1 Squat Clean Work up to a strong effort squat clean.  Start light and increase with each successful attempt.  If you are new to the movement work on performing a power clean and riding the bar down into your deepest squat.  Be sure to maintain an upright torso and rack the bar on your […]

EMOM  for 10 Minutes 3 Hang Power Snatch Work up to a light weight Hang Power Snatch and perform 3 repetitions every minute for 10 minutes.  Ideally you choose a weight that allows you to do all three reps in a row.  Be sure to drop under the bar and land in a partial squat for […]

Skill Two rounds of Tabata alternating between Hollow Rocks and Super Man Hold The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  We’re doubling that for this skill work so we’re doing a total of 8 minutes. Alternate movements every interval and be sure […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Today we have barbell club at 5:30! WOD Classes are at 4:45PM and 6:30PM. —– Please note that starting in October we will be moving the Oly class from Tuesday at 5:30PM and begin holding group CrossFit classes during that time.[/creativ_alertbox] Strength Deadlift 8-5-5-3-3-2-2-2 Work up to a strong double. After […]

Strength EMOM FOR 10 Minutes [odd] Sustainable set of Strict Pull-Ups [even] Sustainable set of Strict Push-Ups If you are on the bands use a band that gets you into the 3-5 rep range for a max set and go hard each round! Do the strictest movements that you are able to do. Don’t max out on the first […]

WOD AMRAP in 15 Minutes 30 Double Unders 25 Wall Ball Shots 20/14lbs 10/9′ 200M Uneven Farmer Carry 32,28kg/24,16kg Workout notes: This workout is a great opportunity to try and master the double under! You may spend a lot of time trying to get through 30 but just remember to relax and start with an easy progression […]