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Skill Tabata Double Unders Rest 4 Minutes Tabata Double Unders Here is your chance to get some expert level practice at double unders. Use the Tabata interval timer and work on holding a sustainable number of reps every round.  If you are brand new to double unders you might use this time to attempt 1 […]

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 Tabata Support Hold Rest 1 Minute Tabata Hollow Rock Maintain each position as long as you can during the work periods. Hold back early and give yourself some rest if needed rather than going to failure. You can scale each movement independently so set yourself up to get some good work in based on your ability. […]

Skill EMOM for 10 Minutes Power Clean + Push Press + Push Jerk Today’s skill work is a power clean + push press+ push jerk complex. The limiting factor here will be the push press for most athletes. Your 1RM jerk will usually be a bit higher than your push press but you should find […]

WOD “Fast and Heavy” for time 21 Two Arm Kettlebell or Dumbbell Thrusters 400M Run 18 Two Arm Kettlebell or Dumbbell Thrusters 400M Run 15 Two Arm Kettlebell or Dumbbell Thrusters 400M Run Workout notes: Today’s workout is a chipper scored by both your load and the time it takes you to complete the workout. This workout […]

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 […]