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Skill With a 10 Minute time cap climb the double under ladder as high as you can. 5-10-15-20-25-30 … of Unbroken Double Unders. Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start […]

Skill Max Effort Weighted Pull-Up Work up to a strong effort weighted pull-up for the day.  Use any grip you like but keep the movement as strict as possible.  If you have been working the bands and rows for a while make an attempt at a strict or kipping pull-up and then continue with 5-7 […]

WOD  For Time 21-15-9 of your choice of one from both A and B A) Deadlift 225/155lbs Clean 135/95lbs Thruster 95/65lbs and B) Handstand Push-Up Ring Dip Pull-Ups Workout notes: This benchmark day is a repeat from January 18, 2015 but you don’t have to repeat the same thing you did last time if you don’t […]

WOD “Rankel” AMRAP in 20 Minutes 6 Deadlift 225/155 lb 7 Burpee pull-ups 10 Kettlebell swings 32/24kg 200M Run Workout notes: This workout is a hero workout from CrossFit.com.  The workout is performed in honor of John Rankel who was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

Skill EMOM for 10 Mintues 1 Power Snatch + 1 Squat Snatch This skill work is two repetitions of the Snatch done every minute for 10 minutes. For the first repetition catch the bar above parallel and in a partial squat.  Follow that with a full squat snatch riding the bar down below parallel.  If you […]

Skill EMOM for 10 Minutes [odd] Handstand Push-Ups or Piked Push-ups with feet on box [even] REST The strength and skill minimum for attempting handstand push-ups is 15 perfect and unbroken Push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to […]

Strength Deadlift 2-2-2-2-2 (No TnG) We’re working up to a strong effort set of 2 deadlifts. Today we have a twist that you may not have encountered before.  During each heavy double you will let the bar rest momentarily on the ground. The idea is to follow yourself very quickly after the first lift. So no […]

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. Those of you that have excellent strict pull-ups can perform them as […]

Strength Front Squat 2-2-2-2-2 Work up to a strong effort 2 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you […]