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Skill 6×5 Strict 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. If you are using a band choose one that makes the 5 reps […]

Skill EMOM for 10 Minutes 1 Snatch + 2 Overhead Squats Today our skill work is the snatch plus overhead squat.  The overhead squat is probably the most difficult barbell movement you will encounter. The lift requires good mobility, coordination and strength.  We’ll be working from the floor so new lifters should power snatch the bar […]

Skill  EMOM for 10 Minutes 1 Split Jerk w/ pause in the bottom of split position Work on the technique of the split jerk with a moderate load.  Adding the pause will increase the difficulty of the lift so focus on an upright dip and drive.  In the split position make sure you are distributing your weight […]

Skill With a 10 Minute time cap climb the double under ladder as high as you can. 5-10-15-20-25-30 … of Unbroken Double Unders. Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start […]

WOD Every 5 Minutes for 6 rounds* Each round for time 400M Run 15 Burpees to a plate *Start rounds at at 0:00, 5:00, 10:00, 15:00, 20:00 and 25:00 on the clock. Workout: For this workout you will record the time of each attempt of running and burpees.  This workout is interval training in a short time […]

WOD AMRAP in 3 minutes of: 3 Deadlifts 225/155 lb 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles Workout notes: This workout will be scored like you score the classic CrossFit workout “The Chief”.  Score each cycle separately and don’t forget to pace yourself! It’s a good idea to treat this workout […]

Skill 1 RM Squat Snatch For today’s skill work we are working up to a one rep max squat snatch for the day.  The squat snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new […]

EMOM for 10 Minutes 2 Hang Power Cleans Work up to a moderate weight Hang Power Clean and perform 2 repetitions every minute for 10 minutes.  Choose a weight that allows you to do all two reps in a row.  For a power clean we’re looking for a little bit lighter weight than you would use in a squat […]

Skill 3 Rounds of 30 Second L-Hang 1 Minute Arch Hold 2 Minute Plank Hold Take as much time as you need to to accumulate the time at each station and rest between movements as needed.  The L Hang starts on the pull up bar or rings. You can scale by pulling up one leg or holding […]