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Strength Deadlift 5-5-5-5-5 Work up to a strong effort set of five 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 […]

Strength Front Squat 3-3-3-3-3 Today we’re working up to a strong effort 3 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 feet. […]

WOD for time 21 Clean & Jerks 155/105 lb 800M Run 15 Clean & Jerks 155/105 lb 800M Run 9 Clean & Jerks 155/105 lb Workout notes: In this workout we’re performing the total volume of a bit more than the 30 reps you would see in the classic CrossFit workout “Grace”. With that we’re also suggesting you […]

EMOM for 10 Minutes Straight set of Kipping Handstand Push-Up In this skill work you will be attempting a set of handstand push-ups every minute for 10 minutes. Treat this as skill work and do not do a max set.  Performing 2-3 well timed reps with a solid kip will be more beneficial than trying to […]

EMOM for 10 Minutes 1 Hang Squat Snatch from below the knees Our skillwork today is the squat snatch. For this variant we’ll be working from the hang and specifically starting from below the knees. That means you will perform a snatch grip deadlift to hip height and then lower the bar down to below your knees. […]

Skill 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 EMOM FOR 10 Minutes [odd] :30 Seconds of Strict Pull-Ups or Supine Ring Rows [even] :30 Seconds Push-Ups You’ll have 5 rounds at each station to work for a total of 30 seconds.  It’s probably not a good idea to go for a max set early on so work in as many sets as you need to […]

Skill EMOM for 10 Minutes [odd] :30s Handstand Hold [even] :30s One Legged Squats In todays skill work we are working on two difficult gymnastic skills.  With handstand holds we’re looking for a tight hollow position while getting as close to the wall as possible while facing the wall.  You can try walking up the […]

Skill EMOM for 10 Minutes [odd] Straight set of Toe-To-Bar [even] :30 Seconds of Double Unders Spend 10 minutes working on two difficult skills. During every odd minute perform 1 set of toe-to-bar. We’re looking for a set that you are sure you can maintain for 5 rounds.   If you are new to the movement […]