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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 […]

Skill Front Squat 4-4-4-4-4 Today we’re working up to a strong effort 4 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 feet. […]

Skill 10×1 Wall walk with 10 Second Hold in wall facing Handstand. There is no time component for the completion of this workout so the emphasis should be on quality movement. Ascend as high as you can into a wall facing handstand and hold that position. As you get stronger in this position you’ll have […]

Skill 1-1-1-1-1 Power Clean Work up to a strong effort power clean.  The lift should start just as you would with a squat clean.  Your back angle should remain static as you pull the bar off of the ground and you should start opening your hips as the bar passes your knees.  Re-bend to receive the […]