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AMRAP in 20 Minutes 400M Run 20 Squat Snatch 75/55 lb Workout notes: If you were able to participate in the workout yesterday you likely noticed that we suggested two “heavier” loaded movements. Today we have a couplet of running and the difficult squat snatch.  The suggestion is to go with a lighter weight and work on […]

WOD 5 Rounds for time 20 Wall Ball Shots 20/14 lbs 10/9′ 10 Deadlift 225/155 lb Workout notes: Today was have a 5 round task priority workout that comes to us from CrossFit.com. This couplet pairs two classic CrossFit movements alternating between a movement that is primarily “pressing” with a movement that is primarily “pulling”.  For the […]

Skill 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 […]

Skill EMOM for 10 Minutes [Odd] Double Unders [Even] :30 Seconds of Hollow Rocks Complete as many double unders as possible during the odd minutes of our skill work today.  If you are still working on this movement practice completing unbroken sets or work on alternating between some single unders and double unders.  If you are […]

Skill 1-1-1-1-1 Thruster 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, […]

Skill EMOM for 10 Minutes [Odd] 30 Seconds of Kipping Chest To Bar Pull-Ups [Even] 30 Second Handstand Hold The skill work today focuses on two basic bodyweight movements that do take some effort to master. In order to achieve the chest-to-bar pull-up you’ll need a baseline level of strength and coordination so first master kipping […]

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 3 Rounds for reps: 2 Minutes of Power Cleans 135/95 lb 2 Minutes of Wall Ball Shots 20/14 lb 2 Minutes of Muscle Ups Workout Notes: This workout will be scored  in a “Fight Gone Bad” style, scoring your total number of repetitions completed in the entire 18 minutes of work.  It is possible […]