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Skill  Sumo Deadlift 2-2-2-2-2 Work up to a heavy double in the Sumo style deadlift.  If you are used to traditional deadlifts spend a good portion of time familiarizing yourself with the mechanics of the lift.  The basics of setup are to start by lining up your shins parallel to the bar with your feet in […]

Skill 8×2 Strict weighted pull-up with pause at top of pull-up Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. Start with a very manageable weight ans increase for every set […]

Skill EMOM for 10 Minutes Power Clean & Push Jerk Today’s skill work is a power clean + push jerk. Start with a weight that is a little heavier than you might use in a workout, but make sure you are catching the bar in a power position with your elbows up and hips back.  Focus […]

WOD 5 rounds for reps with 1 minute on each station: Box jumps 24/20″ Wall Ball Shots 20/14 lb 10/9′ Row for calories Rest Workout notes: Today’s workout comes to us from CrossFit.com! This workout will be scored like you would score the workout “Fight Gone Bad”. Count your total reps on each station across all 5 […]

WOD For time 50 Toes to Bar 1,000M Run 40 Deadlifts 185/135lb 1,000M Run 30 Power Cleans 185/135lb Workout Notes: Today’s workout follows a chipper format.  The twist is that you will run twice to break up each movement. the 1,000M course is out the roll up doors down to Cantrill and back.  Make sure to run on […]

Skill Tabata Handstand Hold Rest 1 Minute Tabata Hollow Hold Rest 1 Minute Tabata Ring Support Hold The Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest.  Hold the handstand during as much of the 20 second interval as you can.   If you are still working on getting […]

Skill EMOM for 10 minutes 1 Push Press + 1 Push Jerk + 1 Split Jerk Today we are working on three overhead lifts. Once you clean the bar to your shoulders you will perform one push press, then a push jerk followed by one split jerk. For all 3 lifts focus on a vertical dip and […]

Skill 3RM Deadlift Today we will be working up to a heavy set of 3 deadlifts.  Start with something manageable and build in weight as you go.  Judge your effort by the strain it takes you to achieve each lift.  If you don’t feel comfortable maxing out you can keep the weights lighter and work on proper body […]

Skill EMOM for 10 Minutes [odd] :40s Kipping Pull-Ups [even] :40s Arch Hold For 10 minutes you will be alternating between kipping pull-ups and arch holds for 5 rounds of each movement. During every odd minute perform up to 40 seconds of pull-ups. Feel free to work for as much of the 40 seconds as you would like […]