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Skill EMOM for 10 Minutes [odd] Toes-To-Bar [even] Double Unders Spend 10 minutes working on two difficult skills. During every odd minute perform 1 to 2 sets of toes-to-bar. We’re looking for a set or two that you can maintain for 5 rounds, but feel free to bump the numbers up from what you would […]

Skill EMOM for 10 Minutes 2 Power Snatch Perform two power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform two singles.  The weight you choose should be in the  moderate effort range.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting […]

Skill EMOM for 10 Minutes 30 seconds of strict handstand push-ups Today we’re working on handstand push-ups in their strict form.  Strict hspu require more strength than kipping so scale if you need to but keep the stimulus intact. Use a box and perform push-ups in a pike position if you are still building the strength.  If you are just learning […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Don’t forget to submit your scores for 17.2! If you have not completed the workout yet you can do so at 8am or 10:30 Open Gym today! Plan to pair up with someone else who needs to do it and judge eachother! Scores are due by 5pm! [/creativ_alertbox] Skill Deadlift 1-1-1-1-1 Work […]

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]Don’t forget about our 9am Sunday CrossFit Class! [/creativ_alertbox] [creativ_alertbox icon=”” colour=”red” custom_colour=””]If you are planning to complete 17.2 today be warmed up and ready to go at 1pm! Grab someone to judge you or find a buddy that’s getting the workout done too and you can take turns judging eachother! Coach Corey […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Who’s ready for 17.2?! We’ll run everything just like last week so show up a little before 10:30 to get signed up for a heat! Looking forward to another fun Saturday with all of you! There will be donuts!! [/creativ_alertbox] WOD “17.2-ish” AMRAP in 12 Minutes 16 Dumbbell Front Rack Lunge Steps […]

Skill 6×3 Strict Weighted Pull-Up Perform 6 sets of 3 weighted pull-ups and increase the weight across each set if possible. If you are not quite ready for weighted pull-ups but can do strict bodyweight pull-ups, get through as many sets of 2-3 as possible in the time allotted.  If you do not have strict […]

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 […]

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 […]