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Skill Tabata double unders  Today’s skill work is an opportunity to work on the difficult double under.  If you have the movement down but are still working on knocking out sustainable sets this will be a great time to build your stamina by finding a sustainable work level.   Stay relaxed in the shoulders and jump […]

SKILL 5 rounds of 30 seconds of power snatch 90 seconds rest 30 seconds of lateral burpees over the bar 90 seconds rest Today’s skill work focuses on intensity training. You’ll have 30 seconds to complete a large set of unbroken TnG snatches. For advanced athletes getting 15 reps with 95/65 lb or  75/55 lb […]

Skill EMOM for 10 Minutes Squat clean + hang squat clean Today’s skill work is a two position clean starting with a clean from the floor passing through a full squat, followed by a hang squat clean.  Focus on keeping your back angle upright while pulling the bar from the floor and aggressively opening the […]

WOD AMRAP in 20 Minutes 20 Sumo Deadlift High Pull 95/65 lb 30 Push-ups 40 Sit-ups WORKOUT NOTES Today’s workout is a time priority triplet with two bodyweight movements and a difficult foundational movement from CrossFit.  Do your best to generate vertical hip drive during the high pulls. A high level of efficiency in the […]

WOD AMRAP in 20 Minutes 50 Wall ball shots 20/14 lb 10/9 ‘ 400M Run 30 Burpees Workout notes This workout is a long duration triplet with two moderate sized sets of CrossFit conditioning movements in each round.  All three movements will get you breathing fairly hard so the best advice for this workout would […]

Skill EMOM for 10 Minutes Power Clean + Push Jerk + Split Jerk Today we’re working on a jerk complex and starting with the simpler push jerk and immediately following that with  the more complex split jerk. For this skill work your load should be light enough that you can power clean the bar and […]

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 10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice If you are new to this skill start by gently kicking up to a wall or practice wall walks to build the upper body strength and midline positioning that this skill requires. If you are comfortable in a handstand start by gently rocking up […]

Skill Tabata Push-ups * * Hollow hold during rest period Tabata Plank hold * * Arch hold during rest period Tabata Squats * * Squat hold during rest period 1 Minute rest between Tabatas For our skill work we will use the Tabata timer which is eight rounds of twenty seconds on and ten seconds […]

Skill EMOM for 10 Minutes Power clean + hang power clean We’ll be working on a two rep barbell complex for todays’ skill work.  In the clean your goal is to lift the bar from the floor to the shoulders.  Set your stance with your feet under the hips in a “jumping” stance.  Pull the […]