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SkillEMOM for 10 minutes 30 seconds of Strict Pull-Ups OR Strict Handstand Push-Ups Players choice today for our skill work! You’ll have thirty seconds out of each minute to rack up as many strict pull-ups OR strict handstand push-ups. Handstand push-ups are an advanced skill that take a lot of strength, mobility and some technique. […]

SkillEMOM for 10 minutes 1 power clean + 1 hang squat clean Spend ten minutes working on this barbell complex. You’ll start with a power clean from the floor and then follow it up with a hang squat clean. It is up to you if you want to hang on to the bar between reps. […]

Workout of the Day7 rounds of 1 minute at each stationpull-upsburpee box jumpsrest Today’s workout has us working for max reps at two different bodyweight movements. You’ll start on the pull-up bar to rep out as many pull-ups as you can in one minute. Pacing here will be smart to save your hands and also […]

Workout of the DayWith a clock set for 20 minutes: At 0:00 150 Wall Ball Shots for time At 12:0075 Power Snatches for time Double trouble on the menu today! The fun will start with a classic named CrossFit workout “Karen”. Find a target you are comfortable using, if you prefer staying outside the wall […]

SkillEMOM for 10 minutes1 squat clean Spend ten minutes working up to a challenging squat clean today. With only one lift every minute this is a great time to focus on technique while also bumping the weight up on the bar a bit more than you might in a normal workout. First, focus on a […]

Workout of the Day7 rounds of 30 seconds at each stationhang power cleansrestfront squatsrestpush jerksrest Today’s workout is all about barbell cycling. You will have seven intervals of thirty seconds at three different movements. Spend some time before the workout going over the three barbell movements so that you can find the most efficient way […]

SkillEMOM for 10 minutes 1 hang squat snatch Spend ten minutes working up to a challenging hang squat snatch. Each rep will start with a snatch grip deadlift to bring the bar to the hang position. From here focus on keeping your shoulders back and chest up as you bend your knees and bow forward […]

SkillEMOM for 10 minutes straight set of strict pull-ups Spend ten minutes working on strict pull-up strength today. If you are able to complete unassisted strict pull-ups focus on a hollow body position and full range of motion with a full lockout at the bottom of each rep and your chin clearly over the bar […]

SkillEMOM for 10 minutes straight set of toe to bar Practice the kipping swing before the skill work starts to decide if you’re ready for a full toes to bar or if knees to chest is a better option. There are lots of ways to practice this skill even if you can’t string together reps […]

Workout of the Day10 rounds of 30 seconds at each stationrow or bike for caloriesrest thrusters rest standard: 45/35 lbrx: 75/55 lbsport: 96/65 lboverachiever: 115/85 lb For today’s workout you’ll have a total of twenty minutes on the clock to alternate between two high-intensity movements. Choose either a bike or rower for your first station […]