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WOD “Randy” For time 75 Snatch 75/55lb Workout notes: This workout is a hero workout from CrossFit.com. The workout honors LAPD officer Randy Simmons who was killed in the line of duty.  Hero workouts are meant to be a challenge and this one certainly is!  A lot of folks  will be able to Rx this workout […]

Strength Weighted Pull-Up 1-1-1-1-1 Work up to a strong effort weighted pull-up and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine […]

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 […]

Skill Squat Clean 1-1-1-1-1 Today we’re working on a moderate to strong effort squat clean.   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 movement ride the bar down into the bottom of your […]

Skill EMOM for 10 Minutes [odd] 30 seconds of handstand hold [even] 30 seconds of double unders Spend ten minutes today working on two difficult skills.  Work on performing a set of double unders or attempting them for about 30 seconds and then rest prior to kicking up into a handstand. Remember you don’t need to […]

Strength Front Squat 5-5-5-5-5 Today we’re working up to a strong effort 5 rep front squat.  With the front squat we want to focus on keeping the elbows up and point out and in turn the chest.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your […]

WOD for time * 100 Air Squat 1 Mile Run 100 Push-Ups 1 Mile Run 100 Air Squat *40 Minute time cap Workout notes: This workout is a task priority pyramid style chipper.  The total task is 2 miles of running, 200 squats and 100 push-ups. If you are new to CrossFit and not accustomed to that […]

WOD “DT“ 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbs Workout notes:    This workout is a classic hero workout from crossfit.com The limiting factor for this workout will most likely be the jerk for most people so scale appropriately.  You’ll want to execute […]

Skill EMOM for 10 Minutes 1 Squat Snatch Today we’re working on the difficult Squat Snatch. Warm up by working through a power snatch and overhead squat complex with an empty barbell or PVC. For this EMOM start with a weight that is easily manageable and increase slowly only if you have nailed the technique and […]