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Skill Deadlift 2-2-2-2-2 Work up to a strong effort set of two deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on […]

WOD AMRAP in 20 Minutes 12 Burpee box jumps 24/20″ 21 Sit-ups 12 Pull-ups Workout notes Today we have a triplet of three bodyweight movements inside of a twenty minute AMRAP. The total workout duration is fairly long.  The set sizes are fairly small but considering the length of the workout and the difficulty of […]

WOD “Havana” Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans 185/125 lb Workout notes Today’s workout is a “Hero” workout from CrossFit.com.  These workouts are usually a big challenge in multiple ways. The barbell load for this workout as well as the volume of each movement […]

Skill EMOM for 10 Minutes 1 Squat snatch Spend ten minutes working up to a strong effort squat snatch.  The squat 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 […]

Skill Two rounds of Tabata alternating between both movements L-seat Arch hold We’ve got two skills on the menu today for our double tabata.  The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. We’ll do 8 rounds of each movement so we’ll have 16 […]

Skill EMOM for 10 Minutes Strict HSPU or 1 Strict Press + 4 push press We’re continuing our handstand push-up or overhead press strength cycle today. 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 […]

Skill EMOM for 10 Minutes 1 Power clean with pause below the knees We’re working on some positional weightlifting for today’s skill work.  You will have ten opportunities to work on power cleans.  In the power clean we are pulling the bar from the floor with hands just outside of the hips and receiving the […]

Skill 2RM Strict Weighted Pull-Up Work up to a strong effort double for a weighted pull-up.  If you are not quite ready for weighted pull-ups perform sets 0f 2 or more strict pull-ups without weight rather than kipping.  If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine ring […]

WOD 10 rounds of 1.5 minutes on 1.5 minutes off 10 Two arm dumbbell push press 50/35 lb 5 Two arm burpee dumbbell deadlift 50/35 lb Max reps double unders WORKOUT NOTES Today’s workout is a ten round interval workout with a 1:1 work rest ratio.  You will start each round with a dumbbell complex […]

WOD With a clock set for 18 Minutes 3 Minutes of Wall ball shots 20/14 lb 10/9′ 3 Minutes of Pull-ups 3 Minutes of Alternating dumbbell snatch 50/35 lb 2 Minutes of Wall ball shots 20/14 lb 10/9′ 2 Minutes of Pull-ups 2 Minutes of Alternating dumbbell snatch 50/35 lb 1 Minute of Wall ball […]