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WOD Run 1600M 30 Thrusters 45/35lbs Run 800M 40 Thrusters 45/35lbs Run 400M 50 Thrusters 45/35lbs Workout notes: Most folks will have the strength to “Rx” the thrusters but don’t be afraid to scale the thrusters to a different kind of squat  if you are still working on the mechanics of that movement.  If you can’t keep […]

Strength Deadlift 3-3-3-3-3 Work up to a strong effort set of three deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper […]

Strength 3-3-3-3-3 Weighted Pull-Up Perform 5 sets of 3 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 5 sets for max reps of supine ring rows. WOD […]

Strength Front Squat 3-3-3-3-3-3 Work up to a strong effort 3 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up. WOD AMRAP in 8 Minutes 15 Sumo […]

Skill For quality 4-3-2-1 Wall Walk Ring Roll-Out 10 reps of each might look simple but these movements are quite hard when performed for quality and to their full range of motion.  Take your time with each resting as long as you need to to perform each movement to best of your ability.  Pause and […]

Skill 1-1-1-1-1-1-1 Split Jerk Work up to a strong effort split jerk for the day. Start with a light load and add weight in small increments only if each lift is technically sound.  Focus on distributing your weight equally over both feet with your front foot toed in slightly and your back foot planted on the ball of […]

WOD “Angie” For time 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Workout notes: This workout is a classic CrossFit “girls” chipper.  We start with what is for most people the more difficult movement, pull-ups, and complete all 100 reps before moving on to the next hardest movement and so on.  The total number will be […]

WOD 5 Rounds for time 20 Kettlebell Swings 24/16kg 15 Box Jumps 24/20″ 10 Squat Clean 135/95lbs Workout notes:  All of the movements in today’s workout involve some equipment! The most challenging movement for most will of course be the squat clean.  If you are new to this movement you can practice it with a […]