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WOD In teams of 2 or 3 AMRAP in 30 Minutes 400M Sandbag bear hug carry 100/70 lb 25 Sandbag bear hug squats 100/70 lb at every “corner” 100 Sandbag cleans 100/70 lb Workout notes Today’s workout is a long duration partner workout where you will be wrestling a sandbag for the entire workout.  This […]

WOD AMRAP in 20 Minutes 20 Thrusters 95/65 lb 100 Double Unders 400M Run Workout notes Today we have have a long duration triplet with a classic CrossFit combo anchored by a 400M run.   The set size for each round is on the moderate side so think about weight that allows you to perform the […]

Skill 15×1 strict weighted pull-up with 3 second pause and slow lower down This skill has us working on upper body strength.  Your task is to complete fifteen single pull-ups at a resistance level you find moderately difficult.   The intent is not to find a max effort weighted pull-up but to accumulate some volume with […]

Skill EMOM for 10 Minutes 1 Hang Power Clean Work up to a moderate weight Hang Power Clean and perform one repetition every minute for ten minutes.  Do your best to follow the same mechanics as you would if you were landing in a full squat but  catch the bar in a partial squat with […]

Skill Two rounds of Tabata alternating between movements Arch Hold Hollow Hold The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  Today we’re performing  two rounds of tabata so our skill work will be eight minutes long.   Alternating movements every round will give you […]

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 Front squat 3-3-3-3-3 Work up to a strong effort three 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 you […]

WOD 8 rounds with 3 minutes on 1 minute off [odd] 400M Run Max reps one-arm dumbbell hang clean & jerk 50/35 lb [even] 400M Run Max reps pull-ups Workout notes Today’s workout is an eight round interval workout with three minutes to accumulate as many reps as possible of hang clean clean & jerks […]

WOD Once through each station 5 Minutes of Wall ball shots 20/14 lb 10/9 lb 3 Minutes Rest 5 Minutes of Rowing for calories 3 Minutes Rest 5 Minutes of Air Assault for calories 3 Minutes Rest 5 Minutes of Two arm dumbbell burpee deadlift 50/35 lb Workout notes For today’s workout we have four […]

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 […]