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WOD “CrossFit Open 11.2” AMRAP in 15 Minutes 9 Deadlift 155/100 lb 12 Push-Ups 15 Box Jumps 24/20″ Workout notes: Today’s workout is a classic benchmark from the first year of the CrossFit open competition in 2011.  If you want replicate the competition standards you would perform hand release push-ups. The deadlift weight is on the lighter […]

Strength Back Squat 2-2-2-2-2 Spend some time working up to a strong effort double back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the back […]

Strength Deadlift 2-2-2-2-2 Work up to a strong effort set of  two 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 […]

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 […]

Skill Tabata Handstand Hold or Walk The Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest. Complete the full 8 rounds and hold the handstand during as much of the 20 second interval as you can.    If you have trouble during long effort handstand holds, add in some extra […]

EMOM for 10 Minutes 3 Hang Power Cleans Work up to a moderate weight Hang Power Clean and perform 3 repetitions every minute for 10 minutes.  Choose a weight that allows you to do all three reps in a row.  For a power clean we’re looking for a little bit lighter weight than you would use in a […]

WOD 4 rounds for time 400M Run 30 Wallball Shots, 20/14 lb 10/9′ 20 Box jumps 24/20″ 10 Strict Handstand Push-Ups Workout notes: We have some familiar movements in a longer workout today. Your total running distance will be one mile during this four movement workout.  The movement that will be the most difficult to scale will […]

WOD AMRAP in 15 Minutes 100 Double Unders then 2 Rounds of 12 Deadlift 155/105 lb 9 Hang Power Cleans 155/105 lb 6 Push Jerks 155/105 lb Workout notes: For this workout we are combining the difficult hero workout “DT” and double unders into an AMRAP format.  You will start with 100 double unders and then […]

Skill Run 1 Mile Test your 1 Mile run time today following your general warm up.  Pace yourself a bit so you can speed up on the way in rather than starting out on an unsustainable pace. WOD 2 Rounds of the following 3 Minutes of Rowing for Calories then 3 Minutes of 10 Overhead Squats […]