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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 […]

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 […]