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WOD 3 Rounds for time 800M Run 30 “Russian” Kettlebell Swings 32/24kg Workout notes: If you are normally performing “American” style kettlebell swings to a locked out position overhead use this opportunity to attempt a heavier kettlebell but swing it to eye level.   You can of course swing the same kettlebell you have been using lately and […]

Strength Deadlift 8-5-5-3-3-2-2-2 Work up to a strong double. 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 the repetitions. […]

Skill 3 Rounds of 30 Second L Hang 1 Minute Handstand Hold 2 Minute Plank Hold Take as much time as you need to to accumulate the time at each station and rest between movements if needed.  The L Hang starts on the pull up bar or rings. You can scale by pulling up one leg […]

Skill E2MOM for 10 Minutes 3 Split Jerks Working from the floor perform 3 Split Jerks every 2 minutes.  We performed 2 split jerks every minute on the minute on August 8th.  If you participated in that and it went well you can try loading up a little bit more weight. We are doing less […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Weightlifting today at 5:30! CrossFit classes are at 4:45 and 6:30PM[/creativ_alertbox] Skill EMOM for 10 Minutes 1 Squat Clean Work up to a light  weight and perform 1 squat clean every 10 minutes.  If you are new to this lift focus on moving under the bar after you extend your hips.  Catch the […]

Strength 1RM Weighted Pull-Up Start with bodyweight pull-ups and work up to a max effort weighted pull-up.  If you have been working with assistance for a while make an attempt at your first strict or kipping pull-up. If you have time and want an extra challenge perform 5 sets of 3 reps @ 60% of your […]

WOD Tabata Wall Ball Shots 20/14lbs 10/9′ Tabata Knees To Elbows Tabata Burpees Tabata Air Squats Tabata Sit-Ups The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Perform a full 8 rounds of each movement in the order described for each of the 5 movements. Your score […]

Skill Review the Overhead Squat barbell movement.  Spend ten minutes working up to a weight that is slightly ABOVE the weight you expect to use in the workout and perform 2-3 reps. You can power snatch the weight but try to land in the squat snatch for your first rep if possible.  Based on how […]