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Skill EMOM for 10 Minutes [odd] :30 Seconds of Strict Ring Dips [even] :30 Seconds Hollow Body Today’s gymnastics skill work focuses on the ring dip and hollow body holds or rocks. Strict dips can be scaled in order to use a band or on parallel bars. Parallel bars or parallettes are a great substitute […]

Strength Back 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 25 Strict Pull-Ups 50 Overhead Walking Lunge 45/35 lb plate 75 “Russian” Kettlebell Swings 32/24 kg 100 Air Squats Workout notes: We’re starting with the always difficult “strict” pull-up. What we’re looking for is a pull-up that starts from dead hang and does not include a kip or momentum transfer from the core. […]

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 […]