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Strength 1RM Strict Press Today we will be working on the Strict Press.  For this movement we specifically do not generate momentum with the lower body so your numbers here will be lower than they would be with a push press or push jerk. Remember to keep your midline static and move only your head out […]

Skill EMOM for 10 Minutes 1 Hang Power Snatch Every minute for 10 minutes perform 1 Hang Power Snatch. The movement is very difficult and will mostly likely have you working with a lighter weight that you would from the floor or in a full squat snatch.  Focus on extending your hips and creating vertical hip […]

Skill EMOM for 10 Minutes [Odd] :30 Seconds of Strict Pull-Ups [Even] :30 Seconds of Hollow Rocks Today’s skill work is 10 intervals of :30 seconds work and 30 seconds rest of strict pull-ups and hollow rocks, alternating between each movement. The strict pull-up is one the best upper body strengthening exercises that we have […]

Strength Deadlift 3-3-3-3-3 Work up to a strong effort set of three 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 […]

WOD 2 Rounds for time 100M Standing Broad Jump 300M Run 50 Push-Ups 400M Run Workout notes: This workout will have you traveling a total of 1 mile first starting with a broad jump down to the wall. From there you will take off on a run and return to the box to start a set […]

WOD 7 Rounds with 1 Minute at each station. Power Clean 135/95 lb Toe-To-Bar Wall Ball Shot 20/14 lb 10/9′ Workout notes: This workout is a total of 21 Minutes long. You will score this workout like you would “Fight Gone Bad” scoring your total repetitions at all 3 stations across every round.  There is no […]

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 […]

Skill EMOM for 10 Minutes Squat Snatch + 2 Overhead Squats Our skill work today is to perform a squat snatch and follow that with two more overhead squats. First review the snatch with a pvc or unloaded barbell.  If you are new to the lift keep the load light throughout and work on achieving […]

Skill EMOM for 6 Minutes [odd] Single Unders [even] Double Unders Use this time to practice a movement that is always difficult for beginning CrossFitters.  Start by performing a minute of single unders then practice only double unders in even minute.  Advanced athletes might be able to work continuously for all six minutes but most […]