Skill EMOM for 10 Minutes 3 Overhead Squats Work up to a light load and perform 3 Overhead Squats every minute for 10 minutes.  Practice squat snatching your first rep if you can. If you are new to the movement power snatch the bar and ride it down into the bottom of your first squat. […]

Skill EMOM for 10 Minutes Odd :30-:45 second Handstand Hold Even One Legged Squats Spend some time practicing two difficult skills today.  Start with a sustained handstand hold on the odd minute and hold the handstand as long you can safely but give yourself some time to transition into the pistols.  Scale the handstand by […]

Strength EMOM for 10 Minutes 3 Push Jerk Working from the floor perform 10 rounds of 3 consecutive Push Jerks.  The weight you choose should can be a bit heavier than what you might use during a metcon but consider this as a time to practice the skill.  Make sure you are dropping underneath the bar […]

  [creativ_alertbox icon=”” colour=”red” custom_colour=”#dd3333″]Reminder: Tonight we have barbell club during the 5:30PM hour. CrossFit classes are at 4:45PM and 6:30PM! [/creativ_alertbox] Skill 3 Rounds 1 Minute Strict Hollow Body Chin-ups 1 Minute Rest 1 Minute Kipping Pull-Up Skill Practice 1 Minute Rest Two flavors of pull-ups today.  Start with a set of supinated grip pull-ups. Don’t […]

Strength Deadlift 8-5-5-3-3-1-1-1 Work up to a strong effort Deadlift. The important thing here is that your heaviest lift has good form just like your lightest. Establish a solid base and set your back BEFORE you lift. Maintain your low back as you pick the bar up. Avoid jerking or making violent movements during your […]

WOD For time 21-15-9 Clean & Jerk 135/95lbs Toes-To-Bar Workout notes: Scale the weight to one that you can move quickly and efficiently without losing form. It’s tempting to start with really strict movements when it’s light but that will just get you to failure faster. Be sure to drop under the bar during both the power […]

WOD Row 60 Calories then 2 Rounds 15 Burpee Box Jumps 24/20″ 30 Pull-ups 45 Kettlebell Swings 24/16kg Workout notes: Find a sustainable pace on the rower!  You shouldn’t be rowing any differently rowing for calories vs any other measurement. Your pace should be one you can maintain and possibly speed up slightly towards the end of the […]

Skill 2 Rounds 1 Minute Hollow Rocks 1 Minute REST 1 Minute Superman Hold 1 Minute REST Do your best to hold the position as long as you can throughout the minute.  If you can’t make it the entire minute that’s okay but consider adjusting your leg and arm position to scale before you break up the […]

Skill E2MOM for 14 Minutes 3 Power Snatch Work up to a light to moderate weight and perform 7 rounds of 3 power snatches every 2 minutes. Try to do your reps touch and go if you can but that is not a requirement. The important thing to work is making sure you are dropping […]

Skill 3 Rounds not for time 1 Min Handstand Hold :30 Second  L-Hang Max Effort Support Hold on Rings or Parallel Bars Transition quickly through each station and rest as much time as you to between each round.  Scale the handstands by walking up the wall or holding pike on a box.  The L-hang can […]