Strength Deadlift 8-5-5-3-3-1-1-1 Start light during the first set and add weight during each round.  Use as many sets as you need to and work up to a heavy max for the day. WOD For Time 50 Double Unders  then 5 Rounds of 10 CTB Pull-Ups 10 Pistols then 50 Double Unders Off Ramp WOD […]

Strength Squat Snatch 3×1 ~ 80% Work up to about 80% of your best and make 3 lifts at that weight.  Move up in small increments and be sure to record any misses you make on the way up.  Continue on up to a 1RM attempt if you have time and things are going well. New […]

Skill E2MOM for 10 Minutes A sustainable set of  Kipping Toes-To-Bar then immediately do 30 Double Unders(or a max set if less than 30). Rest for the remaining time in each round. For the TTB work on timing your swing with your knees tucked to your chest and then extending the toes at the bar. […]

[creativ_alertbox icon=”” colour=”yellow” custom_colour=”#eeee22″]Today is Tuesday, that means the 5:30 class dedicated weightlifting! Regular CrossFit is at 4:45PM and 6:30PM[/creativ_alertbox] Strength Split Jerk 3 ~ 75% Work up to around 75% of your 1RM and make 3 attempts at that weight.  If you make all three attempts continue on to a 1RM attempt if you […]

Strength 1RM Weighted Pull-Up WOD AMRAP in 10 Minutes 10 Deadlift 165/110lbs 15 Box Jump 24/20″ How fast can you move? Off Ramp WOD AMRAP in 10 Minutes 10 Deadlift 15 Box Jumps or Step Ups

WOD 10 Rounds for time 100M Run 21 Air Squats 100M Run 9 Push Press 115/75 Squats happen out by the wall and push press at the gym. Be sure to choose a weight you can move easily for all 9 when you are fresh! Off Ramp WOD 5-7 Rounds for time 100M Run 21 […]

WOD “CrossFit Open 13.1” Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 Snatch 75/45lbs 30 Burpees 30 Snatch 135/75lbs 20 Burpees 30 Snatch 165/100lbs 10 burpees Snatch 210/120lbs, as many reps as possible Do burpees over the bar if you want to simulate the standards […]

Strength 1RM Overhead Squat Work up to a 1RM Overhead squat.   If you are new to the barbell movements add weight in small increments and focus on keeping your form while working up to a moderate load. WOD 50 Wall Ball 20/14lbs 10/9′ 200M Run 40 Wall Ball 200M Run 30 Wall Ball 200M Run […]

Strength Deadlift 3×2 ~ 90% Work up to about 90% of your 1RM and perform 3 doubles at that weight.  Continue up to a 1RM attempt if you have time remaining.  New lifters should work up to a moderately heavy double. Focus on keeping your back protected as the weight gets heavy. WOD 5 Rounds […]

Skill 5 x through each 4 Wall Walk 1 Minute Plank Hold 15 Second L-Sit Be sure to scale each movement up or down depending on your skill level.  Challenge yourself by moving into more of a  planche position for your Planks for example. WOD AMRAP in 20 Minutes 400M Run 20 Alternating Dumbbell Snatch […]