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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 […]

WOD for time 21-15-9 Deadlift 225/155lbs Box Jump 24/20″ Workout notes: One of our favorites, the beautiful deadlift/box jump combo! These two movements do compliment each other and make a great strength training pair.  The deadlift taxes the posterior chain so you can think of this as a pushing and pulling combo for legs but of course […]

WOD AMRAP in 20 Minutes 50 Sit-Ups 40 Walking Lunge Steps 30 Push-Ups 20 Pull-Ups Workout notes: We’re working with all bodyweight movements today so the only equipment you will need will be an abmat for sit-ups and an assistance band for pull-ups if you need one. Push-up should be scaled first by working from your […]