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WOD AMRAP in 20 Minutes 9 Back Squat 155/105lbs 12 CTB Pull-Ups 200M Run Workout notes: For this workout we’re taking the barbell from the floor so you’ll need to be able to clean the bar and transition it to your back.  Consider a weight you are fairly sure you can hit all 9 reps so you can avoid […]

Skill EMOM for 10 Minutes [Odd] Straight set of Toes-To-Bar [Even] Handstand Hold Use this time to work on improving your Toes-To-Bar by learning or refining your kip.   If you are new to the movement first work on bringing your knees to your chest and then extending the knee and pointing your toes at […]

Strength 2 RM Weighted Pull-Up Work up to your best effort 2RM weighted pull-up.  Start without any weight and workup in small increments. Use any grip that you like but be sure to perform these pull-ups from dead hang with strict movement.  If you are using bands make an attempt at a lower band than […]

Skill 1-1-1-1-1-1-1 Split Jerk Spend some time working on your Split Jerk.  Start light and move up to a moderate weight that allows you to practice your technique.  Work on smooth dip and powerful drive upwards while keeping your torso perpendicular to the floor.  Keep your chest up and push your head back before you push yourself under […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder that today we have weightlifting during the 530PM class. WOD classes are at 4:45Pm and 6:30PM. — Please note that starting the first week in October this class will switch to a WOD class. [/creativ_alertbox] Skill “Double Under Pyramid” With a 10 Minute time cap, attempt a new PR at an […]

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 […]