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[creativ_alertbox icon=”” colour=”yellow” custom_colour=””]Don’t forget to post your score for 14.1 if you are participating in the Open![/creativ_alertbox] Strength EMOM for 10 Minutes 5 Push Press Working from the floor perform 5 push press every minute.  Your load should be light to medium.  Work on catching the bar with soft knees and rebounding right into […]

WOD For time 1-2-3-4-5-6-7-8-9-10 Front Squat 135/95lbs Toes-To-Bar Off Ramp WOD 1-2-3-4-5-6-7-8-9-10 Goblet Squat Knees-To-Elbows

Strength 1-1-1-1-1-1-1 Squat Snatch Work up to a max effort squat snatch.  Start light add weight in small increments. If you are new to Olympic lifting work on the power snatch+overhead squat sequence and try to ride the bar down to a full depth squat. WOD “CrossFit Open 14.1” AMRAP in 10 Minutes 30 Double […]

Strength 1-1-1-1-1-1-1 Split Jerk Work up to a max effort jerk for the day. Start light and increase the load in small increments. WOD “Elizabeth” 21-15-9 Clean 135/95lbs Ring Dips Off Ramp WOD 21-15-9 Power Clean Push-Ups Work the complex power clean + front squat and work on riding the barbell down into the bottom […]

Strength EMOM for 10 Minutes Odd  Max Set of Strict Pull-Ups Even 20 Seconds of Pistols For the pull-ups go for some big numbers early.   Pistols can be scaled to high box step ups or by using some assistance from a squat post, ring strap or bands. WOD 1000M Row 50 Box Jumps 24/20″ 75 […]

Skill EMOM for 10 Minutes Odd Plank Hold Even 15 Second L-Sit WOD 5 Rounds for Time 20 Alternating Dumbbell Snatch 40/30lbs 15 2-Count Mount Climbers 10 Toes-To-Bar Off Ramp WOD 3 Rounds for Time 20 Alternating Dumbbell Snatch 15 2-Count Mount Climbers 10 Knees-To-Elbows or Knee Tucks

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Today we have Olympic Weightlifting at 5:30PM. WOD Classes will be at 4:45 and 6:30PM.[/creativ_alertbox] Strength 8-5-5-3-3-1-1-1 Front Squat Work up to a heavy max  Front Squat for the day.  Focus on keeping your elbows in front of the bar with your torso vertical throughout the lift. WOD AMRAP in 10 […]

Skill E2MOM 12 minutes 5 Power Snatch Work up to a manageable weight and perform 5 Snatches every other minute.  Do touch and go snatches if you like but make sure every rep is performed for quality.   Make sure you drop into a partial squat before you stand up for every rep. WOD AMRAP […]

WOD 800 M Run 10 Thrusters 75/55lbs 20 CTB Pull-Ups 400M Run 20 Thrusters 75/55lbs 15 CTB Pull-Ups 200M Run 30 Thrusters 75/55lbs 10 CTB Pull-Ups Off Ramp WOD 800 M Run 10 Thrusters 45/35lbs 20 Bodyweight Ring Rows 400M Run 20 Thrusters 45/35lbs 15 Bodyweight Ring Rows 200M Run 30 Thrusters 45/35lbs 10 Bodyweight Ring Rows