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WOD 800M Run 50 Kettlebell Swings 24/16kg 40 Burpee Bar Hops 30 Clean & Jerks 135/95lbs Off Ramp WOD 800 Run 40 Kettlebell Swings 30 Burpee Bar Hops 20 Clean & Jerks

WOD For time Row 2000 Meters then 5 Rounds of 30 Air Squats 200M Run 100M Uneven Farmer Carry 32kg,24kg/20kg,16kg You need two objects you can carry halfway to the wall and back!  Use kettlebells, dumbbells or for the bravest, two loaded barbells.  The walk doesn’t need to be unbroken but try to make it […]

Strength EMOM for 10 Minutes 3 Push Press Working from the floor perform 3 Push Press every minute. The weight you are working with should be heavier than what you would use in a WOD but not so heavy that you are failing reps or end up re-bending the knees to catch the bar overhead. […]

Strength Deadlift 3-3-3-3-3 Work up to a moderately heavy weight and perform 5 sets of 3 repetitions. Experienced lifters should work the same weight across all 5 sets.  If you are new to this movement start light and increase the load for each set and be sure to maintain your lumbar posture during the lift […]

Skill 3 x Through 1 Max Effort L-Sit 3 Wall Walks 5 Ring Dips Work at your own pace and rest as needed between movements! WOD 5 Rounds For Time 200M Run 30 Double Unders 15 Push Press 95/65lbs Off Ramp WOD 3-5 Rounds For Time 200M Run 90 Single Unders with 1 Double Under […]

[creativ_alertbox icon=”” colour=”yellow” custom_colour=””]Reminder: Tonight we have barbell club during the 5:30PM hour. CrossFit classes are at 4:45PM and 6:30PM.[/creativ_alertbox] Strength Front Squats 3-3-3-3-3-3-3 Work up to a heavy 3 rep front squat.  Remember to track your knees over your feet and drive your elbows up. Make sure each repetition is as far below parallel […]

Skill E2MOM for 14 Minutes 3 Power Snatch Work up to a light to moderate weight and perform 7 rounds of 3 power snatches every 2 minutes.  Try to do your reps touch and go if you can.  Make sure you are dropping underneath the bar to catch it a partial squat. If you are […]

WOD AMRAP in 20 Minutes 6 Deadlift 275/185lbs 12 Push-Up 400M Run Off Ramp WOD Your deadlift weight should be challenging but manageable.   Use a moderately heavy weight that you can easily perform a set of 6 while fresh. At no point should your lumbar be compromised even as you progress through the workout. […]

WOD 6 Rounds For Time 10 Hang Squat Clean & Jerk 135/95lbs Run 200M Spend some time working on the movement prior to the workout to find an appropriate weight. Even if you are doing single repetitions grip strength will be factor in this workout! If you aren’t using the “hook grip” now is the time […]

Strength E2MOM for 14 Minutes 2 Split Jerks Working from the floor perform 7 rounds of 2 Split Jerks every 2 minutes.  The load should be moderately heavy but light enough that you can bring the bar back down to your front rack  position, reset and perform another repetition. Practice landing as deep as possible […]