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Skill EMOM for 10 minutes 1 squat clean 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 […]

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 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 […]

WOD In teams of 3 AMRAP in 25 minutes of 10/7 calories each on the air assault bike WORKOUT NOTES Today’s workout is another interval style workout.  We’ll be using the Air Assault bikes as our only implement today.  Take turns biking 10 calories for men and 7 calories for women.  When all three partners […]

If you are participating in the Open, we’ll be kicking off heats for 19.3 shortly after 10:30AM WOD 10 rounds of 90 seconds on 90 seconds off 15 Box Jumps 24/20″ 10 Two arm dumbbell front rack walking lunge 50/35 lb Max calorie row WORKOUT NOTES We’ll have thirty minutes on the clock today and […]

Skill EMOM for 10 Minutes Straight set of Kipping pull-ups For this skill work you will be working on maintaining a set of kipping pull-ups for 10 rounds(:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing so you can link repetitions together.  That […]

Skill EMOM for 10 Minutes 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 complete both jerks […]

Skill EMOM for 10 Minutes 1 slow pull squat snatch Today’s skill work again focuses on positional accuracy in one of our most difficult lifts. Start by pulling the bar from the floor keeping your hips low and back upright and practice accelerating from the floor in a slow and controlled fashion. As the bar […]

Skill EMOM for 10 Minutes squat clean with pause in bottom of front squat + hang squat clean We’ll have ten opportunities to work on a difficult barbell complex in today’s skill work.  You will be working on the barbell clean in two different ways in each minute. Start by taking the bar from the […]

Skill 8 Rounds of 20 seconds hollow hold 10 seconds arch hold The timing for this skill work is a twist on the familiar Tabata interval.  We’ve also seen a similar version of this a few weeks ago where we used the same movements but with opposite timing.  Today we’re going to step up the […]