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Strength Overhead Squat 8-5-5-3-3-3-3 Work up to a moderate effort 3 rep overhead squat. Start light and increase weight for each set. If you have established a good bodyweight or weighted squat but you are struggling with the overhead squat  you’ll want increase the load only if you are able to take your squat below parallel. Your arms […]

Skill 3 Rounds not for time of 4 Wall Walk 90 Second Plank Hold 30 Second L-Hang (from pull-up bar, or rings) Take as much rest as you need to between each movement and put your best effort into each one. Scale the movements to a level the gets you closest to ideal form with strong […]

EMOM for 10 Minutes 3 Push Press Working from the floor,  perform 3 Push Press every minute. The weight you are working with should be heavier than what you would use in a WOD but not so heavy that you are failing reps or end up re-bending the knees to catch the bar overhead. Practice […]

WOD 3 Rounds for Time 400M Run 21 Toes-To-Bar 12 Clean & Jerk  135/95lbs Workout Notes: Toes-To-Bar in this quantity will will go by quickly if you have a good kipping swing. You’ll need a base level of strength to actively push and pull the bar as you hinge at the hips.  Focus on using your midline by minimizing […]

WOD For time 21-18-15-12-9-6-3 Wall Ball Shots 20/14lbs 10/9′ Sumo Deadlift High Pull 95/65lbs Burpee Bar Hops Workout notes: The Sumo Deadlift High Pull might be an unfamiliar movement for you but it is a favorite skill transfer exercise for the Clean in CrossFit.   Use your vertical hip drive and pull the bar up to […]

Skill Hang Squat Clean 1-1-1-1-1-1-1 Work up to a strong effort hang squat clean.  Start light and increase with each successful attempt.  If you are new to the movement work on performing a power clean and riding the bar down into your deepest squat.  If you are not already utilizing the hook grip you will […]

Skill Split Snatch 1-1-1-1-1-1-1 Practice the Split Snatch today! For most of you this will be a new lift. Work on the mechanics first before you add any weight to the bar.  Start the lift as you would with any other variation. Pull from the floor with low hips and then extend the hips to […]

Skill 5 Rounds not for time 3 Left Leg Weighted Pistols 3 Right Leg Weighted Pistols 20 Hollow Rocks Both movements are very difficult! If you are new to pistols(one legged squats) first work without out any weight and try to alternate legs. Start by lowering down on a box and not worrying about your […]

Strength Deadlift 8-5-5-3-3-1-1-1 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 the bar up. WOD 3 Rounds for Time 21 Dumbbell Hang […]