-
January 16, 2017
Skill Front Squat 2-2-2-2-2 Today we’re working up to a strong effort 2 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 […]
-
January 15, 2017
WOD 3 rounds for time 1000M Run 50 See the light Sit-Ups For today’s workout you will start with a run out the back door and down to the corner of Cantrill and back. You will then perform 50 “See the light” Sit-Ups. For these sit-ups you will start laying on your back with your […]
-
Competition 01-16-17
Monday 1/16/2017 Strength Front Squat 2-2-2-2-2 Metcon 12 minute AMRAP 1-2-3-4-5-6… Thruster 95/65lb 2-4-6-8-10-12… Dumbbell Snatch 50/40lb Skill EMOM for as long as possible 1 Squat Snatch + 1 Overhead Squat start at 60% and increase. Get at least 10 reps in the 70-80% range Gymnastics EMOM for 15 Minutes 1-3 strict MU Accessory 7x250M row […]
-
January 14, 2017
WOD AMRAP in 20 Minutes 10 Pull-ups 15 Push-Ups 20 Squats Workout Notes: Today’s workout comes to us from CrossFit.com and is a twist on the classic Benchmark workout “Cindy”. Pull-ups can be scaled to ring rows or jumping pull-ups if you are not quite ready for kipping pull-ups. The push-ups will most likely be the […]
-
January 13, 2017
Skill EMOM for 10 Minutes 1 Power Snatch + 1 Squat Snatch Today we are working on snatch technique. Each minute you will perform one power snatch followed by one squat snatch. You do not need to link these two reps together and if you are new to lifting you probably shouldn’t. For the power […]
-
January 12, 2017
Skill EMOM for 10 Minutes 30 seconds of Handstand Push-Ups For today’s skill work we are working on a difficult gymnastics skill. The strength and skill minimum for attempting handstand push-ups is 10 perfect and unbroken push-ups as well as at least a 60 second handstand hold. If you aren’t able to perform the base […]
-
January 11, 2017
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 […]
-
January 10, 2017
Skill EMOM for 10 Minutes 1 Squat Clean Spend 10 minutes working up to a strong effort squat clean. If you are new to the lift start by catching the bar in the power position and slowly riding the bar down into the bottom of your squat. Start with your feet beneath your hips as you […]
-
January 9, 2017
Skill Tabata Hollow Rock 1 Minute Rest Tabata Arch Hold 1 Minute Rest Tabata Plank Hold The tabata interval is 20 seconds of work followed by 10 seconds of rest. You will complete 8 rounds of each skill before moving on to the next movement. Todays skill work is focusing on midline stability and good […]
-
January 8, 2017
WOD For Time 30-25-20-15-10-5 Push-Ups 60-50-40-30-20-10 Alternating Dumbbell Snatch 45/30lb Workout Notes: Today we’re tackling high reps of both push-ups and dumbbell snatches. The push-ups will most likely be the more difficult of the two movements. If you’re unable to perform strict push-ups from your toes you can scale to strict knee push-ups. Whether you are […]