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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 […]

Skill Tabata L-Sit Tabata Superman Hold Perform a full Tabata(8 rounds) interval for both movements. Rest 1 Minute between movements. Scale the L-Sit to a method that lets you keep your legs elevated for more than a few seconds.  You can try them with one leg tucked or both.  Working on the floor and essentially […]

Strength Deadlift 2-2-2-2-2 Work up to a strong effort set of 2 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of 2 and as you increase in weight. […]

Skill Tabata Push-Ups 1 Minute Rest Tabata Pull-Ups Tabata is 8 rounds of 20 seconds on, 10 seconds off.  Use this time to work on the strictest form you can during the push-up.  Scale first by performing push ups from the knees or worming up but maintain as rigid of a plank as you can.  The full […]

Strength Back Squat 2-2-2-2-2 Spend some time working up to a strong effort 2 rep back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the back […]

WOD 3 Rounds for time 20 Pull-Ups 30 Overhead Walking Lunge Steps 45/35 lb Bumper Plate 400M Run Workout notes: Today we have task priority triplet with two overhead movements followed by a 400M Run. You can use this time to practice your kipping pull-ups or continue building strength by performing supine ring rows or strict […]