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WOD 3 Rounds for Time 400M Run 21 Burpee Pull-Ups 12 Power Cleans 155/105lbs Workout Notes: For the burpee pull-up you’ll find a bar that is outside of your reach and jump up from your burpee and grab the bar.   If you can, end with your chin over the bar and then come down to start your […]

Strength EMOM for 10 Minutes 1 Squat Snatch Perform 1 Squat Snatch every minute for a total of 10 rounds. If you are still working on learning the basics or working on your mobility keep the load light and catch the bar in a power snatch with a partial squat but try to ride the bar […]

Skill 10 Wall Walks with 15 second Handstand Hold at the top of each rep. This probably sounds simple but they are really hard! Take as much time as you need to between repetitions and focus on quality! Start on the ground and walk up the wall under control until your belly hits the wall […]

Strength E2MOM for 14 Minutes 3 Power Clean & Power Jerk Work up to a moderate load and then perform 3 Clean and Jerks every 2 minutes for 14 minutes.   Target a weight that is a bit heavier than you would use during a metcon but use this as technique practice. Focus on catching the bar with […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder that today we have weightlifting during the 5:30PM time slot! Group CrossFit classes are at 4:45PM and 630PM[/creativ_alertbox] Skill Tabata Pull-Ups Rest 1 Minute then Tabata Plank Holds Perform a full round of tabata for each movement.  That is 8 intervals of 20 seconds on and 10 seconds rest.  Use this time to […]

Strength Back Squat 8-5-5-5-5-5-5 Today we’re performing 6 sets of 5 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 […]

WOD For time 15-12-9-6-3 Handstand Push-Ups Power Clean 135/95lbs Box Jump 24/20in Workout notes: Consider that 1/3 of the reps for this rep scheme come during the first round!  It’s a good idea to pace yourself through the 15’s and move steadily even though this might feel like a sprint.  The minimum requirement to attempt handstand […]

WOD AMRAP in 20 Minutes 5 Strict Pull-Ups 10 One Arm Dumbbell Strict Press 45/30lbs 15 Goblet Squats 45/30lbs Workout notes:  This workout is a repeat! Try to do dead hang pull-ups if you can! Even if you are doing single pull-ups try to keep the movement strict.  The  first scaling option to try would be supine […]