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WOD AMRAP in 20 Minutes: 5 Strict Pull-Ups 10 One Arm Dumbbell Strict Press 45/30lbs 15 Goblet Squats 45/30lbs Workout Notes: Try to do dead hang pull-ups if you can!  Even if you are doing single pull-ups try to keep the movement strict.  A few good scaling options would be supine ring rows or a […]

Skill EMOM for 10 Minutes 1 Split Jerk w/ pause in the bottom of Split position Work the technique of the split jerk with a moderate load.  Adding the pause will increase the difficulty of the lift so focus an upright dip and drive.  Often slowing down the dip allows you to stay more upright in […]

Skill EMOM for 10 Minutes 1 Squat snatch w/ pause in the bottom of overhead squat Today we work on the squat snatch.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and work with that weight for for all ten repetitions.  Test the […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: Due to a common area plumbing issue water will be shut off to the entire building until the necessary repairs are completed. This means no drinking water or functioning bathroom. Please bring your own drinking water![/creativ_alertbox] Strength Front Squat 1-1-1-1-1 Work up to a strong effort front squat.  Start light and […]

Strength Deadlift 1-1-1-1-1 Work up to a heavy single deadlift.  Start with a light weight and make sure to have an appropriate setup as you address the bar. A proper setup includes the bar over your mid foot at the start of each rep, shoulders starting over and slightly in front of the bar, and […]

Skill Squat Clean 1-1-1-1-1 Today we’re working on 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 bottom of your […]

WOD For Time 1k Row 150 Double Unders 1 Mile Run Workout notes: This workout is a chipper! Today we have three monostructural movements to work through. In CrossFit, a monostructural movement is something that does not involve a weightlifting or gymnastics component.  It’s what you might normally consider “cardio”.  If you have a good idea what […]

WOD AMRAP in 20 Minutes 400M Run 21 Kettlebell Swings 32/24 kg 15 Toe-To-Bar Workout Notes:  This time priority triplet  has you moving for 20 minutes.  The workout is structured such that you are running in between bouts of kettlebell swings and toes-to-bar.  The combo can be grip intensive so make sure to practice a controlled […]

Skill Strict press 2-2-2 Push press 2-2-2 Today we will be working on two different strength movements. You will start with the Strict Press and then move to Push Press. Because you will only utilize your arms with the strict press your numbers here will be lower. You should be able to easily Push Press […]