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WOD “Wittman“ 7 rounds for time of: * 15 Kettlebell Swings 24/16 kg 15 Power Cleans, 95/65 lb 15 Box Jumps, 24/20″ *30 minute cap Workout notes: Today’s workout is a hero workout from CrossFit.com. Hero workouts usually add another layer of difficulty to movements and rep schemes that we commonly see. Today we have a task priority […]

Skill EMOM for 10 Minutes 1 Power Snatch with pause below the knees + 1 Squat snatch Today we’ll be working on a difficult weightlifting movement.  You’ll have 10 attempts to complete a power snatch pausing below the knees after the first pull, followed by a full snatch.  You may perform both reps as touch […]

Skill  10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice Have some fun with the skill work today! Make several attempts to kick into and hold a free standing handstand.  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 […]

EMOM for 10 Minutes 1 Hang Squat clean  + Split jerk Today we have some barbell skill work on the menu.  Start by deadlifting the bar to the hang position and then lower the bar by bending slightly at the knees and then closing the hips. Drive the bar upward and receive it at the […]

Skill EMOM for 10 Minutes [odd] Straight set of Toe-To-Bar or kipping swing [even] 30 second arch hold Our skill work is a great opportunity to refine two common gymnastics movements. You’ll have a total of 5 opportunities each to work on the kipping swing/toe-to-bar and arch hold.  If you are new to the kipping […]

Skill Deadlift 5-5-5-5-5 Work up to a strong effort set of 5 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 proper […]

Workout notes: 5 Rounds for time 20 Box Jump 24/20″ 30 Thrusters 45/35 lb 400M Run Workout notes: Today’s workout is a task priority triplet.  Your score will be the total time it takes you to complete all 5 rounds.  The volume load for this workout is on the higher end so if you are new […]

WOD AMRAP in 20 Minutes 8 Pull-ups 12 Overhead Squat 95/65 lb 16 Bodyweight walking lunge steps  Workout Notes: Today’s AMRAP features two movements with a higher skill demand.  If you’re not quite ready for unassisted kipping pull-ups yet, try finding a band that allows you to feel the movement while still making it difficult to […]

Skill 2 Rounds of Tabata alternating between V-ups Arch hold For this skill work we will double the normal Tabata interval so it will last a total of 8 minutes. You will have a total of 16 rounds working for 20 seconds on and 10 seconds off. On the odd rounds complete a straight set […]