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Skill EMOM for 10 minutes Power clean + hang power clean from below the knee For today’s skill work we will be working on a 2 position barbell complex.  Start by performing a power clean from the floor and re-grip the bar at the shoulders and carefully bring the bar into the hang position.  From […]

WOD AMRAP in 20 Minutes 5 Toe-To-Bar 10 Push-ups 15 Air Squats Workout notes: Today’s workout is in the same format as the famous CrossFit workout “Cindy”.  You will perform as many rounds and reps as possible in twenty minutes of three bodyweight movements.  Set sizes are small so we’re looking at potentially getting a high […]

WOD With a clock set for 21 minutes * 7 Minutes of Rowing for calories 7 Minutes of “Heavy Grace” Squat Clean & Jerks 155/105 lb 7 Minutes of 30 Double Unders 15 Two arm dumbbell burpee deadlifts 35/20 lb * start at any station and rotate through each one Workout notes: Today’s workout probably looks […]

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 […]

Skill EMOM for 10 Minutes 2 Squat Snatches Spend ten minutes working up to a strong effort double squat snatch.  It is up to you whether you choose to link your 2 reps together or perform 2 singles.  The squat snatch is probably the most difficult lift that we do so start light and learn […]

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 5-5-5-5-5 Front Squat Today we’re working up to a strong effort 5 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 EMOM for 10 Minutes 3 Split Jerks Today’s technique work  focuses on the Split Jerk.   For this complex work with a weight light enough that you can clean it from the floor and catch it in a partial squat before you setup for your jerk sequence.  You will need to manage bringing the […]

WOD “Nancy“ 5 Rounds for Time 400M Run 15 Overhead Squats 95/65lbs Workout notes: This workout is a famous CrossFit benchmark workout that is part of the “Girls”  series.  The Overhead Squat requires a lot of mobility to be able to perform repetitions at your full range of motion! You’ll actively press the bar up overhead […]