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Skill 1-1-1-1-1-1-1 Split Jerk Spend some time working on your Split Jerk.  Start light and move up to a moderate weight that allows you to practice your technique.  Work on smooth dip and powerful drive upwards while keeping your torso perpendicular to the floor.  Keep your chest up and push your head back before you push yourself under […]

Strength 1-1-1-1-1-1 Power Clean Work up to a strong effort power clean.  The lift should start just as you would with a squat clean.  Your back angle should remain static as you pull the bar off of the ground and you should start opening your hips as the bar passes your knees.  Re-bend to receive the […]

Strength Tabata Push-ups Tabata is 8 rounds of 20 seconds on, 10 seconds off.  Use this time to work on the strictest form you can.  Scale first by performing push ups from the knees or worming up but maintain as rigid of a plank as you can.  The full range of motion is chest and […]

Skill Run 1 Mile for time Test your 1 Mile run time today during your warm up.  Pace yourself a bit so you can speed up on the way in rather than starting out on an unsustainable pace. WOD “DT“ 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs […]

Strength 2-2-2-2-2-2 Weighted Pull-Ups Perform 6 sets of 2 Pull-Ups and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 6 sets for max reps of supine ring […]

WOD “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups Workout notes:  Our workout choice for today is one of two classic CrossFit.com workouts. […]

WOD 5 Rounds for Time 12 Push Press 115/75lbs 15 Russian Kettlebell Swing 32/24kg 400M Run Workout notes: The benchmark for this workout is a heavier swing than you might normally see.  Take this opportunity to step out of your comfort zone a bit and try a little bit heavier kettlebell if you think you are […]

Skill Tabata Double Under Today’s skill work is the dreaded double under!  If you are still working on double unders use this opportunity to practice the skill.  Make as may attempts as you can during the work period without overheating.  Experienced jumpers with good conditioning should work on hitting a straight set without tripping up […]

Strength Deadlift 8-5-5-3-3-2-2-2 Work up to a strong double. After your general warm up. start light and increase in small jumps. Focus on maintaining your lumbar posture throughout the entire movement as the weight gets heavier.  Make sure your last reps look like your first. WOD AMRAP in 10 Minutes 15 Deadlift 135/95lbs 15 Push-Ups Workout […]