Skill 3 x Through Each Max Effort Support Hold on the rings. 15 Second Hollow Rocks 15 Second Superman Hold If you are new to the rings use a partner to apply some outside pressure so your arms stay in close and the rings don’t flail out.    WOD 5 Rounds for Time 9 Deadlift […]

Strength Back Squat 3×5 ~ 70-75% Work up to around 70-75% of your max and perform 3 sets of 5 at that weight. Attempt to increase by a few pounds from that last time you did this. If you are new to this movement work up in sets of 5 to a moderately challenging weight. […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]The 5:30PM class tonight is dedicated to weightlifting! Regular CrossFit classes are 4:45PM and 6:30PM![/creativ_alertbox] Strength 8×3 Weighted Pull-Ups Perform 8 sets of 3 weighted pull-ups.  Keep the load the same for all 8 sets. If you are working on the bands use a band that has you working near maximal effort […]

Strength E2MOM for 14 Minutes 3 Hang Power Cleans ~ 70-75% of 1RM Work up to around 70-75% of your 1RM Clean and perform 3 reps at that weight for  7 sets.   New lifters should start with a moderate weight and work on  catching the bar with elbows up and in a partial squat. […]

WOD 3 Rounds For Time 15 Overhead Squats 135/95lbs 21 Box Jumps 30/24″ 400M Run Off Ramp WOD Scale this workout about  by load and box height!  Challenge yourself with the overhead squat but use a weight you can move through the squat with the bar pressed out and over your feet. Your feet should […]

  WOD For Time 800M Run 15 Cleans 135/95lbs 15 Jerks 135/95lbs 400M Run 10 Cleans 10 Jerks 200M Run 5 Cleans 5 Jerks Then 20 Front Rack Lunges 135/95lbs WOD For Time 800M Run 15 Cleans 15 Jerks 400M Run 10 Cleans 10 Jerks 200M Run 5 Cleans 5 Jerks Then 20 Body Weight […]

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 […]