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WOD 4 rounds for time 400M Run 30 Wallball Shots, 20/14 lb 10/9′ 20 Box jumps 24/20″ 10 Strict Handstand Push-Ups Workout notes: We have some familiar movements in a longer workout today. Your total running distance will be one mile during this four movement workout.  The movement that will be the most difficult to scale will […]

WOD AMRAP in 15 Minutes 100 Double Unders then 2 Rounds of 12 Deadlift 155/105 lb 9 Hang Power Cleans 155/105 lb 6 Push Jerks 155/105 lb Workout notes: For this workout we are combining the difficult hero workout “DT” and double unders into an AMRAP format.  You will start with 100 double unders and then […]

Skill Run 1 Mile Test your 1 Mile run time today following your general warm up.  Pace yourself a bit so you can speed up on the way in rather than starting out on an unsustainable pace. WOD 2 Rounds of the following 3 Minutes of Rowing for Calories then 3 Minutes of 10 Overhead Squats […]

Strength Deadlift 3-3-3-3-3 Work up to a strong effort set of three 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. […]

EMOM for 10 Minutes Straight set of Kipping Chest-to-bar Pull-ups For this skill work you will be working on on maintaining a set of chest to bar pull-ups for 10 rounds(:30 seconds max).  Previously we have performed this skill with another movement on an alternating minute so essentially we’re doubling the number of rounds for […]

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 […]

WOD “Helen” 3 rounds for time 400M Run 21 Kettlebell Swings 24/16kg 12 Pull-ups Workout notes: This workout is a classic CrossFit.com benchmark workout.  One of our favorites and a great test of fitness. You’ll need to be quick on your feet, have good conditioning and have your pull-ups dialed in to move continuously through this workout. The […]