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Skill EMOM for 10 Minutes Straight set of Chest-to-bar or chin over bar pull-ups For this skill work you will be working on maintaining a set of kipping pull-ups for 10 rounds(:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can […]

Skill Two rounds of Tabata alternating between movements Arch Hold Hollow Hold The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  Today we’re performing  two rounds of tabata so our skill work will be eight minutes long.   Alternating movements every round will give you […]

WOD Every 5 minutes for 5 rounds* for time 400M Run 21 Thrusters 95/65 lb *Rounds start at 0:00, 5:00, 10:00, 15:00, 20:00 Workout notes For today’s workout you will have five opportunities to attempt a short running and barbell sprint.  With five minutes on the clock for each round you should have ample rest […]

WOD With a partner AMRAP in 25 Minutes 50 one arm devil press 50/35 lb 400M uneven farmer carry 30 Sandbag squat clean over the shoulder 100/70 lb Workout notes For today’s workout you’ll want to partner up in groups of two or three. You and your group have a long duration AMRAP on the […]

Skill 7 Rounds of 30 seconds on each station Air assault for calories Rest Row for calories Rest We have something a little different on the menu for today’s skill work.  The skill you’re working on is intensity! We’ll have fourteen minutes total to work through seven rounds with a 1:1 work rest ration at […]

Skill EMOM for 10 Minutes 3 Power Snatch Perform three power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform three singles, but make sure you’re able to get all 3 reps done within each minute.  The weight you choose should be in the  moderate effort […]

SKill With a 5 Minute time cap climb the double under ladder as high as you can. 5-10-15-20-25-30 … of Unbroken drag rope double unders. Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a […]

Skill EMOM for 10 Minutes 2 Hang Power Cleans Work up to a moderate weight Hang Power Clean and perform 2 repetitions every minute for 10 minutes.  Choose a weight that allows you to do all two reps in a row.  For a power clean we’re looking for a little bit lighter weight than you would use in a […]

Skill EMOM for 10 Minutes Straight set of kipping toe to bar then 20 seconds of drag rope double unders Use this time to practice your kipping swing or toe-to-bar with a kip as well as double unders with our new drag ropes. We’ll be using a one minute interval timer and start with a […]

WOD 3 rounds of the following 3 minutes to run 400M 3 minutes to row 500M 3 minutes to bike 1000M 3 minutes to complete 30 burpees Workout notes Today’s workout is a three round workout with twelve minutes per round clocking in at thirty-six total minutes.  There is not prescribed rest but if you […]