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Skill EMOM for 10 Minutes 1 Power Snatch Perform 1 Power Snatch every minute for a total of 10 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work.  An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and […]

Skill 10×1 Wall walk with 10 Second Hold in wall facing Handstand There is no time component for the completion of this workout so the emphasis should be on quality movement. Ascend as high as you can into a wall facing handstand and hold that position. As you get stronger in that position you’ll have […]

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 […]

Strength Front Squat 3-3-3-3-3 Work up to a strong effort 3 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you […]

WOD “Grace” For time 30 Clean & Jerk 135/95 lb or “Isabel” For time 30 Snatch 135/95 lb Workout notes: Today’s workout is one of two benchmark workouts from CrossFit.com.  If you are able to do either of he workouts as prescribed choose the one that will best test any performance improvement you have had since […]

WOD For time 50M Two Arm Uneven Suitcase Walking lunge Steps  * Broad Jump 100M  (50M Down and Back) 50M Two Arm Uneven Suitcase Walking lunge Steps 1 Mile Run 50M Two Arm Uneven Suitcase Walking lunge Steps Broad Jump 100M (50M Down and Back) 50M Two Arm Uneven Suitcase Walking lunge Steps *Men 24 kg […]

Skill Snatch 1-1-1-1-1 Work up to a strong effort Squat Snatch.  Warm up by working through a power snatch and and overhead squat complex with an empty barbell or PVC.  Start by attempting to slowly ride the bar down into the overhead squat and pick up speed as you warm up.  If your mobility is not […]

Strength Deadlift 1-1-1-1-1 Work up to a strong effort Deadlift. The important thing here is that your heaviest lift has good form just like your lightest. Establish a solid base and set your back BEFORE you lift. Maintain your low back as you pick up the bar.  Judge your limits by your strain and the consistency […]

Skill Tabata L-Sit Today’s skill work is a Tabata interval with a tough test for the midline. You will attempt as much of  :20 seconds of an L-Sit as you can.  Most folks will be best served by holding the L-Sit on the floor with legs raised and at extension for as long as possible. Moving your hands […]