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WOD For Time Row 1000M then 6 Rounds of 8 Burpee Bar Hops 10 Deadlifts 165/110lbs then 12 Walking Lunge Steps 165/110lbs Off Ramp WOD For Time Row 1000M then 6 Rounds of 8 Burpees 10 Deadlifts then 36 Bodyweight Lunge Steps

Strength EMOM For 16 Minutes Odd Sustainable set of Strict Pull-Ups Even 3 Front Squat For the pull-ups try to maintain a moderate but challenging set each round. Increase by 1 rep from the last time you did this if this a repeat.  The front squats start from the floor. Squat clean the first rep […]

Skill 2 cycles of  a standard 8 round Tabata interval rotating through each movement . You will do each movement 4 times total. (16 Intervals-8 Minutes Total ) Superman Hold Active Squat Hold Hollow Body Hold Rest e.g. 0:00-0:20 Superman 0:30-0:50 Squat 1:00-1:20 Hollow 1:30-1:50 Rest -Repeat 3 more times! WOD 3 Rounds for Time […]

Strength Back Squat 8-5-5-3-3-1-1-1 Work up to a heavy max Back Squat for the day.  New lifters should use this time to work on technique.  Focus on keeping your torso upright with your knees tracking over your feet for the entire lift. WOD AMRAP in 12 Minutes 10 Burpee 20 Alternating Dumbbell Snatch 45/30lbs 30 […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Tonight we have weightlifting class at 5:30! Regular WOD class at 4:45 and 5:30![/creativ_alertbox] Strength Deadlift 8-5-5-3-3-1-1-1 Work up to a heavy max for the day.   If you are new to the barbell lifts work up to a moderate load in small increments and use this time to work on technique. […]

Strength Weighted Pull-Up 1-1-1-1-1-1-1 Work up to a 1RM pull-up or heavy max for the day.  If you are working on the bands perform 7 sets at max effort with a band that has you working  in the 1-3 rep range. WOD AMRAP in 20 Minutes 21 Kettlebell Swings 24/16kg 200M Run Off Ramp WOD […]

WOD For Time 50 Box Jump 24/20″ 50 Barbell Thruster 45/35lbs 50 Double Under 50 Back Squat 45/35 lbs 50 Push Press 45/35lbs 50 Burpee Off Ramp WOD Don’t forget you can scale the volume of a workout as well as the individual movements.  If you are new to CrossFit it’s a good idea to […]

WOD 10 Rounds for time 12 Kettlebell Swings 32/24kg 6 Weighted Step Ups 32/24kg 24/20″ 200M Run Off Ramp WOD 5 Rounds for time 12 Kettlebell Swings 6 Weighted Step Ups 200M Run Try to step out of your comfort zone and scale up the kettlebell swings if you are ready.   If the bell […]

Strength Power Snatch 1-1-1-1-1-1-1 Work up to a moderate power snatch. Increase the load in small increments and make sure that you are dropping under the bar during each repetition. As the load gets heavier your response should be to drop faster and deeper into a partial squat to catch the bar! WOD “Cindy” AMRAP […]

Skill EMOM for 10  Minutes Max Effort set of Kipping Knees-To-Elbows If you’ve been performing Toes-To-Bar for a while test out this essential CrossFit movement.  You should be able to hit a higher number than you would with TTB.  If you are still working on TTB, consider KTE the first part of the movement.  In […]