Strength Weighted-Pull-Up 1-1-1-1-1-1-1 Work up to a max effort weighted pull-up.  If you have been using bands for a while, make some strict or kipping pull-up attempts.  This may be the day you forever ditch the bands!  If you don’t get it today set a benchmark of max effort supine ring rows. WOD 3 Rounds […]

Strength Back Squat 8-5-5-3-3-1-1-1 Work up to a strong effort Back Squat.  Just like every other squat we do, make sure that you keep your chest up and track your knees over your feet.  Don’t cave forward and actively press back against the bar. New lifters make small jumps and use your strain to gauge the difficulty […]

WOD AMRAP in 20 Minutes Run 400M 3 Rounds of 4 Handstand Push-Ups 6 Pull-Ups 8 One Legged Squats   Workout Notes This workout has some of our most difficult bodyweight movements.  Handstand push-ups can be kipping or strict but if you are scaling to more than 2 abmats perform strict dumbbell overhead press instead […]

WOD For time 15-12-9-6-3 Power Snatch 135/95lbs Box Jump 24/20″ Workout notes: Spend some time working on the snatch beforehand.  Even though this is a power snatch make sure that you are not yanking the bar off of the ground but controlling the bar up on the first pull and dropping under it while punching […]

Strength Push Press 8-5-5-3-3-2-2-1-1 Work up to a moderate effort push press but get some work in along the way.   Be sure to start light and take extra sets during the warm up rounds if needed.  Your push press weights would usually be quite a bit lower than your max effort jerk.  Make sure that you are […]

Strength Hang Power Snatch 1-1-1-1-1-1-1 Work up to a strong effort Hang Power Snatch. Just like the Power Clean on Tuesday you need to receive the bar above parallel but you should practice catching the bar in a partial squat.  New lifters should keep the load modest and increase in small increments. Make a few repetitions at […]

Skill 3 Cycles of 1 Minute Handstand Hold :30 Second Support Hold on rings. Max Effort Supine Ring Rows Rest Take a little time to recover between movements but put most of your rest between each cycle.  Scale the  handstands and ring supports first by cutting the time at each movement.  For the handstands your first […]

Reminder! Today we have barbell club at 5:30! WOD Classes are at 4:45PM and 6:30PM. Strength 1-1-1-1-1-1-1 Hang Power Clean Work up to a strong effort Hang Power Clean.  Remember that even though you are trying to catch the bar above parallel you should practice catching the bar in a partial squat. Keep your elbows […]

Skill  EMOM for 10 Minutes Odd Sustainable set of Butterfly or Kipping Pull-Ups Even Sustainable set of  One Legged Squats Use this time to practice some CrossFit gymnastics skills! Pull-Ups: Attempt a number you think you can maintain for each movement. If you are new to kipping keep the number small and practice the timing.  If you […]

WOD 1000M Row then 21-18-15-12-9-6-3 Burpee Bar Hop Deadlift 185/135lbs Off Ramp WOD 1000M Row then 21-18-15-12-9-6-3 Burpee Deadlift