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Skill Overhead squat 5-5-5-5-5 Spend some time today working on the very difficult overhead squat.  The overhead squat requires a very good mobility and strength.  Practice keeping your torso angle upright while your arms are externally rotated. Your armpits should be pointing out rather than down. Keep the load light today on work on keeping a […]

Skill Tabata Ring Support Hold Rest 1 Minute Tabata Hollow Rock Maintain each position as long as you can during the work periods. Hold back early and give yourself some rest if needed rather than going to failure. You can scale each movement independently so set yourself up to get some good work in based on your […]

Skill  Deadlift 5-5-5-5-5 Work up to a strong effort set of five deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper […]

Skill EMOM for 10 Minutes Straight set of Handstand push-ups 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 skills, scale the movement to one that gets you working on the […]

Skill EMOM for 10 Minutes 3 Hang Power Snatch Today’s technique work will be spent working on performing 3 consecutive hang power snatches.  For the hang power snatch you will need to snatch deadlift the bar up to the hang position. From there bend the knees slightly and then bow forward before aggressively opening the hips to […]

WOD 5 Rounds for time 100M Broad Jump 200M Uneven Farmer Carry 400M Run Workout notes: Our workout today lands in a longer time domain when compared with what you normally see. The workout as a whole falls somewhere in the endurance realm but we feature two difficult movements that require a great deal of strength and stamina […]

WOD AMRAP in 25 Minutes 12 Thrusters 75/55 lb 9 Toe-To-Bar 200M Run with a medicine ball 20/14 lb Workout notes: Our workout today falls into a bit of a longer time domain.  The benchmark thruster weight is on the lighter end of things.  You don’t need to go unbroken during the workout but you should […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Normal hours today for Veteran’s day![/creativ_alertbox] WOD “Donny“ for time 21-15-9-9-15-21 of Deadlift 225/155 lb Burpee Workout notes: Today’s workout is a hero workout from CrossFit.com. Hero workouts usually add another layer of difficulty to movements and rep schemes that we commonly see. Today we have benchmark weights you are probably familiar with but […]

Skill EMOM for 10 Minutes 1 Squat Clean   Spend 10 minutes working on a moderate effort squat clean.  If you are new to the lift start by catching the bar in the power position and slowing riding the bar down into the bottom of your squat.  Start with your feet beneath your hips as you […]