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WOD 5 Rounds for time: 400M Run 10 Hang Squat Snatch 95/65 Workout Notes: This workout has a large running component so push the pace on the run but keep it sustainable for all 5 rounds. The hang snatch is a highly technical movement so focus on mechanics even when prescribed in a metcon. Remember […]

Strength Back Squat 5-5-5-5-5 Spend some time working up to a strong effort 5 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 […]

Skill EMOM for 10 Minutes [Odd] 30 Seconds of Kipping Toes-To-Bar [Even] 30 Second Active Squat Hold Use this time to work on improving your Toes-To-Bar by learning or refining your kip.  Work on timing your swing so your body is behind the bar when you bring your toes to the bar.  If you are […]

Skill E2MOM for 12 Minutes 5 Deadlift Today we are working on a strong effort deadlift across 6 sets.  Spend some time working up to a deadlift that is in the 70% range and then perform 6 triples at that same weight. As you fatigue make sure that you have established a straight back and appropriate setup […]

Skill EMOM for 10 Minutes [Odd] 30 Seconds of Kipping Chest To Bar Pull-Ups [Even] 15 Second Seated Leg Raise   The skill work today focuses on two basic bodyweight movements that do take some effort to master. In order to achieve the chest-to-bar pull-up you’ll need a baseline level of strength and coordination so first […]

Strength EMOM for 10 Minutes 3 Push Jerks For the skill work today you are working on barbell cycling overhead.  Working from the floor clean the bar and then setup for 3 successive push jerks. New lifters should start light and focus on footwork by landing in a partial squat as you catch the bar […]

WOD “Hotshots 19” Six rounds for time* 30 Air Squats 19 Power Clean 135/95 lb 7 Strict Pull-ups 400 M Run *40 Minute Time Cap Workout notes: This workout is a memorial workout honoring 19 members of the Granite Mountain Hotshot team who lost their lives fighting a fire in Yarnell Arizona on June 30, 2013.  The workout […]

WOD 2014 Team Series Event 4 For time 30 Calorie Row 30 Bar Facing Burpees 30 Hang Cleans 135/95 Workout notes:  This workout was featured last year during the Team Series competition hosted by CrossFit.  The workout was performed individually by each member for a combined score.  Today we’ll start in waves on the rower completing […]