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Skill Snatch 1-1-1-1-1 For today’s skill work we are working up to a strong effort snatch for the day.  The  snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement start by […]

Skill EMOM for 10 Minutes 1 Power clean + 1 Hang squat clean We have simple barbell complex for our skill work today.  You will have ten opportunities to practice a power clean plus a hang squat clean.  The first rep of the complex starts from the floor.  Pull the bar off of the floor […]

SKILL 10×3 Strict Pull-Up with pause at top of pull-up Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. Don’t worry about pausing for an extended amount of time but just […]

Skill Front Squat 2-2-2-2-2 Work up to a strong effort two rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if […]

WOD 4 Rounds of 4 minutes on 1 minute off 400M Run then Max reps pull-ups Workout notes Today’s workout is a little twist on the classic CrossFit benchmark “Nicole“.  In this version we’ll set the timer counting up and start a 400M run at 0:00, 5:00, 10:00 and 15:00 on the clock.  When you […]

WOD 7 Rounds of 2 Minutes on 2 minutes off 12 Two arm dumbbell deadlifts 50/35 lb 9 Two arm dumbbell hang power clean 50/35 lb 6 Two arm dumbbell push jerk 50/35 lb Max box jumps 24/20″ in remaining time Workout notes Today’s workout is a seven round interval workout with a single round […]

Skill One round of Tabata 20s Arch hold 10s Hollow Body Today’s skill work focuses on the midline.  We’ll use the Tabata timer which is eight rounds of twenty seconds on ten seconds off for a total of four minutes.  You will be active for the entire sequence so give yourself some time at the […]

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 EMOM for 10 minutes 1 slow pull power clean + power clean For today’s skill we are working on a two rep barbell complex.  Start by pulling the bar from the floor slow and under control.  Accelerate as the bar passes the knees and aggressively open your hips to drive the bar upward before […]

SKILL Strict HSPU or 1 Strict Press + 4 push press Today you’ll choose between one of two overhead options, upside down or on your feet!   Feel free to continue working with the same movement you practiced last time or switch it up if that feels right for you.      For the strict HSPU […]