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Skill Strict Pull-Up with Pause at top of pull-up 8×3 Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. If you are unable to perform strict pull-ups practice jumping pull-ups with […]

Strength Front Squat 10-10-10-10-10 Today we’re performing 5 sets of 10 Squats working up to a heavy set. This rep range is probably unfamiliar territory so spend some time thinking about how you would perform a large set of heavy squats. The best strategy is to take a moment to take a few slow and deep breaths at the […]

WOD for time 3 Rounds for time 800M Run 15 Power cleans 185/125 lb Workout notes: Today’s workout is a similar format to the classic workout that we did yesterday but we’re increasing the running length and working on a different barbell movement. The lighter loaded overhead squat requires more finesse, positioning and mobility than that of […]

WOD “Nancy“ 5 Rounds for Time 400M Run 15 Overhead Squats 95/65lbs Workout notes: This workout is another of the famous CrossFit benchmark “Girls” workouts.  The Overhead Squat requires a lot of mobility to be able to perform repetitions at your full range of motion! You’ll actively press the bar up overhead and keep your arms […]

Skill Handstand push-up baseline test Max effort handstand hold Max set of push-ups 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 a 60 second handstand hold and 10 unbroken strict […]

Strength Thruster 1-1-1-1-1 Work up to a strong effort thruster.  If you are new to the movement you can perform a power clean and then the thruster or setup for a squat clean and go right into the rep.  Remember to keep the bar centered over your midline.  Your chest and elbows should be up, […]

Strength Deadlift 2-2-2 * * Same weight across all 3 sets Work up to a strong effort deadlift and perform 3 sets of 2 at the same weight across all 3 sets. Rest 3-5 minutes between efforts.  This doesn’t mean you go up to max effort. Experienced lifters can attempt reps that heavy but they should […]

Skilll 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 […]

Strength Weighted Pull-up 2-2-2-2-2 Perform 5 sets of 2 Pull-Ups 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 sets for max reps of supine ring rows. WOD 5 […]