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Strength EMOM for 10 Minutes 3 Power Clean Work up to a moderate load and perform 3 Power Cleans every minute.  Work on pulling the bar off of the ground with your hips sitting low.  Keep your back angle the same as you pull off of the floor and then open the hips to create […]

WOD For Time 21-15-9 of your choice of one from both A and B A) Deadlift 225/155lbs Clean 135/95lbs Thruster 95/65lbs and B) Handstand Push-Up Ring Dip Pull-Ups Workout notes: For this workout choose a barbell movement and a bodyweight movement.  Perform one of the classic CrossFit benchmark workouts Diane, Elizabeth or Fran or make up […]

WOD For time 70 Calorie Row 50 Wall Ball Shots 20/14lbs 10/9′ 30  Clean & Jerks 135/95lbs Workout Notes:   Remember that the final workout of this chipper has a much higher difficulty level than the first two.  It’s a good idea to pace the row and break up the Wall Ball shots  if they are […]

Strength 1-1-1-1-1-1-1 Squat Clean Work up to a strong effort 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.  Be sure to maintain an upright torso and rack the bar on your […]

EMOM  for 10 Minutes 3 Hang Power Snatch Work up to a light weight Hang Power Snatch and perform 3 repetitions every minute for 10 minutes.  Ideally you choose a weight that allows you to do all three reps in a row.  Be sure to drop under the bar and land in a partial squat for […]

Skill Two rounds of Tabata alternating between Hollow Rocks and Super Man Hold The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes.  We’re doubling that for this skill work so we’re doing a total of 8 minutes. Alternate movements every interval and be sure […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Today we have barbell club at 5:30! WOD Classes are at 4:45PM and 6:30PM. —– Please note that starting in October we will be moving the Oly class from Tuesday at 5:30PM and begin holding group CrossFit classes during that time.[/creativ_alertbox] Strength Deadlift 8-5-5-3-3-2-2-2 Work up to a strong double. After […]

Strength EMOM FOR 10 Minutes [odd] Sustainable set of Strict Pull-Ups [even] Sustainable set of Strict Push-Ups If you are on the bands use a band that gets you into the 3-5 rep range for a max set and go hard each round! Do the strictest movements that you are able to do. Don’t max out on the first […]

WOD AMRAP in 15 Minutes 30 Double Unders 25 Wall Ball Shots 20/14lbs 10/9′ 200M Uneven Farmer Carry 32,28kg/24,16kg Workout notes: This workout is a great opportunity to try and master the double under! You may spend a lot of time trying to get through 30 but just remember to relax and start with an easy progression […]