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Workout of the daywith a clock set for 20 minutes at 0:00 for time 75 thrusters 50 alternating dumbbell snatch at 10:00or time 50 alternating dumbbell snatch75 thrusters standard: 35/20 lb, 15/15 lbrx: 50/35 lb, 45/35 lbsport: 50/35 lb, 45/35 lboverachiever: 50/35 lb, 45/35 lb Today’s work is essentially a couplet of thrusters and alternating […]

Skill2 rounds of Tabata alternating betweenArch Hold Plank Hold We’ll start today off with some important body position work. For the arch position you will be laying on your stomach. Squeeze your legs together as you lift them off the floor and focus on keeping your arms straight and shoulder width apart. After twenty seconds […]

Skill10×1 Lunge kick to handstand or Handstand Walk practice These can be done against a wall or out in free space if you are ready! If you are comfortable kicking up out on the floor you might be ready to try taking a few steps on your hands. Wall walks are a great way to […]

SkillEMOM for 10 minutes 2 power snatches We’ll start with some heavy snatches for our skill work today before lightening up the bar for the workout. It is up to you if you want to complete these snatches as singles or two touch and go reps. If you choose to drop the bar between reps […]

SkillEMOM for 10 minutes 1 squat clean and jerk Complete one squat clean and jerk every minute on the minute for ten minutes. Focus on getting as much power out of your hips as possible before pulling yourself under the bar to catch it in a squat. You’ll want a vertical dip and drive sending […]

Workout of the DayAMRAP in 20 minutes 400m run21 kettlebell swings12 pull-ups This movement grouping and rep scheme today might look familiar if you’ve done the well known CrossFit workout “Helen” The twist here will be the twenty minutes on the clock. Settle in and set a pace for yourself that feels maintainable for the […]

Workout of the Day10 rounds of 30 seconds at each station toe-to-barrestthrustersrest You’ll have ten thirty second work periods today to put together as many reps as possible of toes to bar and thrusters. You’ll get thirty seconds of rest after each work period so do your best to work for as much of the […]

Workout of the Day10 rounds of 30 seconds at each station toe-to-barrestthrustersrest standard: 75/55 lbrx: 95/65 lbsport: 115/185 lboverachiever: 135/95 lb

Workout of the Dayfor time 1000m run with a medicine ball500m row or 1000m bike100 step ups with a medicine ball500m row or 1000m bike1000m run with a medicine ball You’ll have your pick of a rower or bike today for part of today’s workout. The distances will be different depending on what you choose […]

Skilltabata pull-ups We’re on the tabata clock again today. We’ll be working through just one set of a tabata to see how many pull-ups you can get done during each work period. If you have done this before you might know about how many reps you are aiming for. You don’t have to do the […]