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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 and in a wide […]

Skill EMOM for 10 Minutes 1 Power Clean + Hang Squat Clean For today’s skill work we are working on a barbell complex.  Every minute for ten rounds perform a power clean followed by a hang squat clean.  During the first rep of the complex take the barbell from the floor and receive the bar […]

Skill EMOM for 10 Minutes L-Hang In today’s skill work we are work on our L-sit progression but in this version we will hang from a pull-up bar or rings. The ideal L will have your legs straight and also above parallel. You can scale the movement by bringing in one or both legs. We’re […]

Skill EMOM for 10 Minutes 3 Power Snatch Use this opportunity to work on your power snatch technique and/or barbell cycling.  We’re not looking for a 3 RM in this workout so start working with a weight that is in the 60% range and possibly a little higher but don’t go to max.  Practice creating vertical […]

Skill EMOM for 10 Minutes Straight set of Kipping Chest To Bar Pull-Up For today’s skill work we’ll practice ten minutes of kipping pull-ups.  We are looking for sustainable sets of at least 2-3 pull-ups for beginners. Each round should be fairly low intensity if you are new to the movement so expect to work […]

WOD AMRAP in 25 minutes 25 Thrusters 45/35 lb 25 Burpees 25 Sumo deadlift high-pulls 45/35 lb Workout notes: This workout comes straight from CrossFit HQ and was featured on 10/03/16! At 25 minutes and with high rep counts we have a very difficult workout on the menu today. The recommend weight is just an empty barbell. Repetitions […]

WOD 5 Rounds for time 400M Run 21 Kettlebell Swings 32/24 kg 12 Toe-To-Bar Workout notes: Our workout today lands in a longer time domain so that means you should plan on starting with a paced effort so that you don’t redline early on.  Kettlebell swings can by easily scaled by adjusting to “Russian” style swings if […]

Skill 5×1 Rope Climb Pack your long socks or knee sleeves today to protect your ankles and shins! Spend today’s skill practice working on learning to climb the rope!  A good way to establish that you have the baseline strength to attempt a climb is by performing a bodyweight hang test with your legs off […]

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 […]