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Skill Front squat 1-1-1-1-1 Today we’re working up to a strong effort 1 rep front squat.  With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember […]

Skill 10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice Spend some time working on a handstand skill of your choice today.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over […]

Skill Tabata squats * * squat hold during rest periods Tabata sit-ups * * hollow hold during rest periods Tabata push ups * plank hold during rest periods 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 off.  […]

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 […]

WOD AMRAP in 30 Minutes 1000M Run 50 Front squats 45/35 lb 30 Pull-ups Workout notes The inspiration for today’s workout comes from the classic CrossFit workout “Jackie“.  We have a long duration mono-structural  movement paired with a light lifting movement and a large set of pull-ups.  You’ll be able to complete multiple rounds with […]

WOD 10 Rounds of 1.5 Minutes on 1.5 Minutes off 15 Sit-ups 10 two arm dumbbell power cleans 50/35 lb Max reps two arm dumbbell push press 50/35 lb Workout notes We’ll have thirty minutes on the clock today and a 1:1 work:rest ratio.  There will be ninety seconds in each work period and your […]

Skill EMOM for 10 Minutes 1 Power snatch + 1 Squat snatch Spend ten minutes working on a two rep barbell complex of snatches today.  We’ll start with a power snatch taking the barbell from the ground to overhead.  Catch the bar in a partial squat and finish the rep by standing tall. Reset the […]

Skill 10×1 Rope Climb Pack your long socks or knee sleeves today to protect your ankles and shins! Spend today’s skill practice working on learning to climb the rope!  A good way to establish that you have the baseline strength to attempt a climb is by performing a bodyweight hang test with your legs off […]

Skill 5 minutes of single unders 20 double unders or 20 seconds of double under attempts EMOM Today’s skill work is all about the jump rope!  The clock will be set for five minutes and we’ll start out with twenty double unders or about twenty seconds of double under attempts.  After your double unders spend […]

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 for time […]