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Skill EMOM for 10 Minutes 1 Squat Snatch with pause in the bottom of the overhead squat Today we’re working on the squat snatch and really honing in on technique.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and only […]

Skill EMOM for 10 Minutes Straight set of Toe-to-bar Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. Remember […]

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 […]

Skill EMOM for 10 Minutes 2 Thrusters This skill work is a warm up for our metcon and also technique review for a unique and difficult movement.  The thruster is a combination of a front squat and push press.  For most athletes the difficulty will come in incorporating the push press after the front squat. […]

Skill EMOM for 10 Minutes straight set of strict pull-ups then 20 seconds of double unders For our skill work today we’ll be working on two bodyweight movements.  Working on these movements on an interval timer and allowing some rest in each round should help to lower the intensity and allow you to work on […]

WOD 3 Rounds with one minute on each station Wall ball shots 20/14 lb 10/9′ Kettlebell swings 24/16 kg Box Jumps 24/20″ Two arm dumbbell push press 35/20 lb Row for calories Workout notes This workout will be scored as you would the classic CrossFit workout “Fight Gone Bad” and in fact it has an […]

WOD AMRAP in 20 Minutes 100M Uneven farmer carry 10 Squat clean thrusters 135/95 lb Workout notes Today’s workout is a long duration couplet with two weighted movements.  Use two objects for your farmer carry of uneven weights.  The load should be challenging but not impossible.  Ideally you can travel to the northern wall in […]

Skill Tabata Arch Hold Tabata Hollow Hold Tabata Handstand hold One minute rest between Tabatas The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  Today we’re performing  three rounds of Tabata plus a minute rest after the Arch and Hollow so our skill work […]

SKILL Tabata pull-ups or kipping swings Today’s skill work can be approached in a number of ways. If you are experienced with kipping pull-ups use this opportunity to work on holding straight sets in each round using traditional Tabata scoring.  Keep in mind that we often see the kipping pull-up skill work on the minute […]

Skill With a 10 Minute time cap climb the double under ladder as high as you can. 5-10-15-20-25-30 … of Unbroken 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 round start […]