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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 […]

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 […]

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 […]

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 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 […]

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 […]

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 […]

WOD 4 Rounds of 4 Minutes 40 Wall Ball Shots 20/14 lb 10/9′ Max Reps Burpee Box Jumps 24/20″ Rest 1 Minute between rounds Workout Notes: For todays workout you will be working for 4 minutes at a time with 1 minute of rest between each round.  Each round will begin with 40 wall ball shots. […]

Skill Deadlift 5-5-5-5-5 Work up to a strong effort set of 5 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 […]