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WOD 3 Rounds for time 400M Run 21 Toes-To-Bar 7 Power Snatch 135/95 lb Workout notes: Today’s workout is a triplet. We have 3 movements that compliment each other and we are tasked with completing 3 rounds total.  The suggested  weight on the snatch should be one that you can comfortably catch in a partial squat with both […]

Skill Front Squat 2-2-2-2-2 Work up to a strong effort 2 rep Front Squat.  Start light and in increase the weight for each set. Remember to keep your torso upright and elbows up and forward during the entire range of motion.  Practice pressing your knees out so they track over your feet.   WOD AMRAP […]

Skill EMOM for 10 Minutes 3 Overhead Squat Work up to a light to moderate load and perform 3 repetitions every minute for 10 minutes. We will be working from the floor so practice Squat Snatching your first rep. The Overhead Squat is often limited by flexibility rather than strength, so choose a weight that […]

Skill EMOM for 10 Minutes Power Clean + Push Press + Split Jerk Today’s skill work is a power clean + push press+ push jerk complex. The limiting factor here will be the push press for most athletes. Your 1RM jerk will usually be a bit higher than your push press but you should find […]

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.