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WOD “DT“ 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbs Workout notes:    This workout is a classic hero workout from crossfit.com The limiting factor for this workout will most likely be the jerk for most people so scale appropriately.  You’ll want to execute […]

Strength Back Squat 3-3-3-3-3 Today we’re performing 5 sets of 3 with increasing weight across all sets.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce […]

Strength 2 Minutes of Strict Pull-ups 1 Minute rest 2 Minutes of Push-ups The skill/strength work today is a mix of strict pull-ups and push-ups. For each 2 minute section perform as many reps as you can using the mosts difficult strict form that you can. Both movements should be scaled independently to a form that […]

Strength Deadlift 5-5-5-5-5 Work up to a strong effort set of 5 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 five and as you increase in […]

Skill Tabata Hollow Rocks There are many ways to scale the hollow rock. Try to hold the position for each interval and scale by pulling in your arms, one or both legs.  Use the method that best lets you hold the position for the full 20 seconds.  WOD 5 Rounds of 2 minutes at each station […]

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 5 Rounds for Time 400M Run 10 Two Arm Burpee Dumbbell Deadlift 45/30lbs 10 Two Arm Dumbbell Push press 45/30lbs 10 Two Arm Dumbbell Front Squats 45/30lbs Workout notes: The workout will require two dumbbells that you will be tied to for three consecutive movements.  The limiting factor for most people will be  most likely be […]

Skill Run 1 Mile Test your 1 Mile run time today following your general warm up.  Pace yourself a bit so you can speed up on the way in rather than starting out on an unsustainable pace. WOD “Jackie” For time 1000M Row 50 Thrusters 45/45lbs 30 Pull-Ups Workout notes: This workout requires just a rower, empty […]

Skill EMOM for 10 Minutes 1 Hang Squat Snatch For the skill work today you will be working with a moderate effort squat snatch starting each rep from the hang. If you participated in the skill work yesterday you were working on power snatching 3 reps from the floor at a light weight.  For this […]