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Skill 10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice Hooray for handstand day!  Bodyweight skills are just as important as weightlifting if you are looking to be a well rounded CrossFitter.   If you are new to this skill start by gently kicking up to a wall or practice wall walks to build the […]

WOD 5 Rounds with one minute on each station Row for calories Rest Thrusters 45/35 lb Rest Pull-ups Rest WORKOUT NOTES: The inspiration for today’s workout comes from the classic CrossFit benchmark “Jackie“.  In this version we’ll be attacking the format with an interval clock.  You will have one minute to work at each station […]

WOD AMRAP in 20 Minutes 3-6-9-12-15 … Squat snatch 135/95 lb 200M Run after every round Workout notes:  Today we have a difficult weightlifting movement with an ascending rep scheme. The squat snatch is technically the most difficult lift that we’ll encounter.  If you are new to the lift make sure you have the mobility […]

Skill Front Squat 2-2-2-2-2 Work up to a strong effort 2 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. The weight of the bar should be on your shoulders with your elbows pointing outward and your […]

SKILL Squat Clean 1-1-1-1-1 Today we’re going heavy and working up to a strong effort squat clean.  If you are new to the lift start by catching the bar in the power position and slowly riding the bar down into the bottom of your squat.  Start with your feet beneath your hips as you pull […]

Skill Tabata Toe-to-bar or kipping swings For our skill work spend your time practicing one set of kipping toe-to-bar in every twenty second work period. If you are new to the movement practice connecting kipping swings and getting your knees or toes as high as possible while maintaining a fluid hollow-to-arch swing. WOD AMRAP in […]

Skill EMOM for 10 Minutes 30 seconds of strict handstand push-ups Today we’re working on handstand push-ups in their strict form.  Strict hspu require more strength than kipping so scale if you need to but keep the stimulus intact. Use a box and perform push-ups in a pike position if you are still building the strength.  If you are just learning […]

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 […]

WOD with a partner 1 Mile run with a medicine ball 20/14 lb 100 devil press 50/35 lb Workout notes For today’s workout we’ll be partnering up and working through a two movement chipper.  We’ll start with a one mile run carrying a medicine ball. You and your partner will need one medicine ball that […]

WOD 10 Rounds of 1.5 Minutes on 1.5 Minutes off [odd] 10 Toe-to-bar 10 Two arm dumbbell thrusters 50/35 lb Max effort air assault for calories [even] 10 Toe-to-bar 10 Two arm dumbbell thrusters 50/35 lb Max effort row for calories WORKOUT NOTES Today’s workout is a ten round interval workout with a 1:1 work […]