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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 […]

Strength Deadlift 8-5-5-3-3-3-3 Work up to a strong 3 rep deadlift. After your general warm up start light and increase in small jumps. Focus on maintaining your lumbar posture throughout the entire movement. New lifters should remember not to go to failure but judge your limits by the effort and strain it takes to achieve […]

Skill Tabata Handstand Hold The Tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest. Complete the full 8 rounds and hold the handstand during as much of the 20 second interval as you can.  If you have trouble during long effort handstand holds.  Add in some extra rest by coming […]

Strength EMOM for 10 Minutes 3 Overhead Squats Work up to a light load and perform 3 Overhead Squats every minute for 10 minutes.  Practice squat snatching your first rep if you can. If you are new to the movement power snatch the bar and ride it down into the bottom of your first squat. […]

[creativ_alertbox icon=”” colour=”blue” custom_colour=””]Reminder that today we have weightlifting at 5:30PM! CrossFit classes are 4:45PM and 6:30PM[/creativ_alertbox] Strength 8×3 Weighted Pull-Ups Perform 8 sets of 3 Pull-Ups with the same weight on each set.  If you are using a band perform 8 sets at max effort with a slow and controlled descent. WOD AMRAP in 12 Minutes 20 Wall […]