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WOD 7 rounds for reps of: 1 minute of muscle snatches 75/55 lb 1 minute of overhead squats 75/55 lb 1 minute of burpees, jumping over the barbell Rest 1 minute Workout notes: This workout comes to us from CrossFit.com and was the workout of the day for August 9, 2016. You will score this workout like […]

WOD for time 27 Thrusters 95/65 lb 200M Uneven Farmer Carry 21 Thrusters 95/65 lb 200M Uneven Farmer Carry 15 Thrusters 95/65 lb 200M Uneven Farmer Carry 9 Thrusters 95/65 lb Workout notes: Should we call this farmers Fran? The workout calls for a larger number of thrusters than we see in the famous CrossFit benchmark. You […]

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Join us at 12PM next Sunday, August 21 for a deadlift seminar with Mark Bell! The session will last 90 minutes. All members are welcome to learn from one of powerlifting’s greatest! [/creativ_alertbox]   Strength Deadlift 2-2-2-2-2 Work up to a strong effort set of  two deadlifts.  This doesn’t necessarily mean you go up […]

Skill EMOM for 10 Minutes 1 Power Snatch Perform 1 Power Snatch every minute for a total of 10 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and […]

Skill 10×1 Lunge Kick to Freestanding handstand Have some fun with the skill work today! Make several attempts 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 all out in the beginning […]

Skill EMOM for 10 Minutes 1 Squat Clean + 1 Front Squat Work up to a moderate to strong effort squat clean + front squat.   Start by working through the movement with an empty bar bell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the […]

Skill EMOM for 10 Minutes Straight Set of Kipping Toes To Bar Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to […]

WOD  “Loredo” Six rounds for time of: * 24 Squats 24 Push-ups 24 Walking lunge steps 400M Run * 40 Minute time cap Workout notes:  This workout is a hero workout from crossfit.com celebrating the life and sacrifice of U.S. Army Staff Sergeant Edwardo Loredo who was killed on June 24, 2010 in Jelewar, Afghanistan.  Like […]

WOD AMRAP in 20 Minutes 5 Chest To Bar Pull-Ups 10 Power Clean 135/95 lb 15 Box Jumps 24/20″ Workout notes: 20 minutes of work sets this workout in the longer time domain for CrossFit workouts. Be sure to scale each movement to something you can work on consistently for the entire workout.  The clean should end up […]