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Strength Power Clean 3-3-3-3-3-3-3 Start light and increase weight across the seven sets.  Touch and Go if you can but not required. Either way work on three reps in succession.  As the load gets heavier and the reps go up you should be dropping lower to receive the bar! WOD AMRAP in 8 Minutes of […]

Skill Freestanding handstand practice If you’ve been kicking up onto the wall for a while work with a partner to spot you and try establish a freestanding handstand.  Make sure you have a bailout plan before you kick up! or 5 x Wall facing handstand hold WOD For time 21 Deadlift 225/155lbs 400 meter Run […]

[creativ_alertbox icon=”” colour=”green” custom_colour=”#ea02bc”]It is Tuesday! That means we have weightlifting club at 5:30PM. Regular WOD classes are at 4:45PM and 6:30PM![/creativ_alertbox] Skill EMOM 10 Minutes Sustainable set of kipping CTB Pull-Ups. Work on your standard C-kip or work on butterfly pull-ups. If you are still working on building strength work on max sets of […]

[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 […]