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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 as high as possible while maintaining a fluid hollow-to-arch swing. WOD EMOM for 20 Minutes […]

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 […]

WOD 5 2.5 -Minute rounds of 10 lateral burpees over the bar 200M Run Max reps thrusters 95/65 lb 2.5 minutes rest between rounds Workout notes This interval style workout has a total of five rounds with a 1:1 work rest ratio.  You will have two and a half minutes to complete the “buy in” […]

Skill Deadlift 7-7-7-7-7 Work up to a strong effort set of seven 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 EMOM for 10 Minutes 1 Squat snatch with pause below the knees Our skill work today focuses on the difficult Squat snatch.  In this version we’ll practice the lift with a pause below the knees after your take the bar off of the floor. The purpose of this drill is to practice raising the […]

Skill 2 rounds of 30 seconds hollow rocks 30 seconds rest 30 seconds hollow hold 30 seconds rest 30 seconds plank hold 30 seconds rest Today’s skill workout focuses on some essentially gymnastics core work.  We have two rounds hollow body work starting with the most difficult, hollow rocks and finishing with the most basic.  […]

Skill EMOM for 10 Minutes 1 squat clean with pause below the knees Today’s skill work focuses on positional work for the squat clean.  Pull the bar from the floor and pause momentarily right before the barbell passes the knees.  Receive the bar at the shoulders and drop into a squat prior to standing up […]

  View this post on Instagram   A post shared by The CrossFit Games (@crossfitgames) on Aug 27, 2018 at 4:46pm PDT Team series starts this Wednesday! Grab a partner and sign up at https://games.crossfit.com.  Arrange a judge ahead of time and complete your workouts during any open gym time after the announcement.  Don’t forget […]

WOD 5 Rounds with 1 minute on each station Toe-to-bar Burpee Box Jump 24/20″ Overhead squats 45/35 lb Row for calories Rest Workout notes We’ll score this workout the same way you would score the workout “Fight Gone Bad”.  Accumulate as many reps as possible at all four stations across five rounds and add up […]

WOD AMRAP in 20 Minutes 1000M Run 30 Clean & Jerks 135/95 lb Workout notes Today’s workout is a time priority couplet with a high volume of running and high reps of the clean and jerk.  For the clean and jerks use a weight that is somewhere in the 50% range of a max effort […]