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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 […]

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 […]