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WOD “Nancy“ 5 Rounds for Time 400M Run 15 Overhead Squats 95/65lbs Workout notes: This workout is another of the famous CrossFit benchmark “Girls” workouts.  The Overhead Squat requires a lot of mobility to be able to perform repetitions at your full range of motion! You’ll actively press the bar up overhead and keep your arms […]

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 E2MOM for 10 Minutes 3 Power Snatch Perform 3 Power Snatch every 2 minutes for a total of 5 rounds. The weight you choose should be in the  moderate effort range but consider this as primarily skill work. These can be “touch and go” or one at a time but do them in quick succession so you are looking […]

Strength Strict Press 2-2-2-2-2 Work up to a strong effort 2 rep overhead press.  For this movement you should maintain extension of the knee and kip as you press the bar overhead.  Most likely the weight you work up to will be much lower than what you would be able to lift with the help of […]

Skill Tabata Hollow Rock Maintain Hollow as long as you can during the work periods. Hold back early and give yourself some rest if needed rather than going to failure. You only have short amount of time to commit to so try to make as much of each 20 second interval as possible. WOD 5 Rounds with […]

Skill E2MOM for 10 Minutes 3 Power Clean Work up to a moderate weight Power Clean and perform 3 repetitions every 2 minutes for 10 minutes.  Ideally you choose a weight that allows you to do all three reps in a row  with very little rest.   For a power clean we’re looking for a little bit lighter […]

WOD 10 Rounds for time 3 Heavy Front Squats* 6 Strict Pull-Ups * working from the floor at 70-80% of your 1RM Workout notes: This workout should feel very different from your normal metcon type of workout.  Record this workout for time but also the weight you use. Work up to a squat clean + front […]

WOD For time 9 Clean & Jerk 155/105lb Run 200M 12 Clean & Jerk 155/105lb Run 400M 15 Clean & Jerk 155/105lb Run 800M Workout notes: The suggestion for this workout is heavy clean & jerks for almost everyone this will mean single repetitions at a steady pace.  The most efficient method will be a power […]