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WOD 3 Rounds for time 1000M Run 20 Overhead Squats 115/75 lb Workout notes:  Today’s workout is a little bit like the classic CrossFit workout “Nancy”.  In that workout we have 5 rounds of  the running and overhead squat couplet.  This 3 round version will feel a little different as we have a longer run and […]

Skill Strict Pull-Up with Pause at top of pull-up 8×3 Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. If you are still unable to perform strict pull-ups, practice holding at […]

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 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 10×1 Lunge Kick to freestanding handstand Have some fun with the skill work today! Make several attempts to 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 […]

Skill Back Squat 1-1-1-1-1 Work up to a strong effort single rep back squat today. We’re not necessarily “maxing” out here so don’t to failure but work up to a heavy single.  If you are new to lifting and not sure what your max might be it’s best to judge your effort by the strain […]

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 2 Rounds for time 50 Push-Ups 400M Run 75 Air Squats 400M Run Workout notes: Don’t be fooled by the fact this workout is only 2 rounds!  Today you see higher rep sets of bodyweight movements and a total of 1 mile running.  It’s a good idea to break up the push-ups early and avoid […]

WOD for time 100 Pull-Ups 100 Wall Ball Shots 20/14 10/9′ 1000M Run with medicine ball 20/14 lb Workout notes: Today we’re working in the format of a “Chipper”.  You’ll work through all of the pull-ups prior to moving on to the wall ball shots and then finally head out on your run with your medicine ball […]

Skill EMOM for 10 Minutes 1 Snatch + 2 Overhead Squats Today our skill work is the snatch plus overhead squat.  The overhead squat is probably the most difficult barbell movement you will encounter. The lift requires good mobility, coordination and strength.  We’ll be working from the floor so new lifters should power snatch the bar […]