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

Skill EMOM for 10 Minutes 1 Squat Clean + 1 Front Squat Work up to a moderate to strong effort squat clean + front squat.   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 […]

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  “Loredo” Six rounds for time of: * 24 Squats 24 Push-ups 24 Walking lunge steps 400M Run * 40 Minute time cap Workout notes:  This workout is a hero workout from crossfit.com celebrating the life and sacrifice of U.S. Army Staff Sergeant Edwardo Loredo who was killed on June 24, 2010 in Jelewar, Afghanistan.  Like […]

WOD AMRAP in 20 Minutes 5 Chest To Bar Pull-Ups 10 Power Clean 135/95 lb 15 Box Jumps 24/20″ Workout notes: 20 minutes of work sets this workout in the longer time domain for CrossFit workouts. Be sure to scale each movement to something you can work on consistently for the entire workout.  The clean should end up […]

Skill EMOM for 10 Minutes 1 Power clean & 2 Split Jerk Today we feature another part of the clean & jerk  by focusing on the  split jerk.  If you were able to participate yesterday you practiced the squat clean with extra front squats.  For this complex work with a weight light enough that you can […]

Skill EMOM for 10 Minutes [Odd] :30s of Double Unders [Even] :30s wall facing handstand hold In today’s skill work you have another opportunity to work on double unders. The skill can be very challenging if you are not familiar with the movement.  The skill can take some time to master and we have found the […]

Skill 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 […]

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 […]