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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 […]

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

EMOM for 10 Minutes [Odd] :30 Seconds of Strict Pull-Ups [Even] :30 Seconds of L-Sit Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest of strict pull-ups and L-Sit, alternating between each movement. The strict pull-up is one the best upper body strengthening exercises that we have and should not […]

Strength Front Squat 3-3-3-3-3 Work up to a strong effort 3 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you […]

WOD “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Workout notes: This workout is scored using the traditional scoring for the Tabata interval.  Score each movement by your lowest number of repetitions in any round. Your total score at the […]

WOD AMRAP in 7 Minutes 12 Two-Arm Dumbbell Deadlift 45/30 lb 9 Two-Arm Dumbbell Hang Squat Clean 45/30 lb 6 Two-Arm Dumbbell Push Jerk 45/30 lb Rest 2 minutes then for time Run 1 Mile Workout notes: Today we have two workouts that will be performed back to back. The first workout is  an AMRAP scored by your […]

Skill EMOM for 10 Minutes 1 Split Jerk Use ten minutes to work on your split jerk. Warm up to a moderate weight that you can perform for ten minutes and increase only if your lifts are technically sound.   Focus on distributing your weight equally over both feet with your front foot toed in slightly and your back foot planted on the […]

Skill Handstand push-up baseline test Max effort Handstand Hold Straight set of push-ups without breaking your midline or pausing at the top or bottom The skill work today is pretty simple. We’re working on establishing baseline levels of skill and strength to be able to attempt handstand push-ups in a workout.  The guideline we like to use is […]

Skill EMOM for 10 Minutes 1 Squat Clean Work up to 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 […]