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Skill EMOM for 10 Minutes 3 Power Clean Work up to a moderate load and perform 3 Power Cleans every minute.  Work on pulling the bar off of the ground with your hips sitting low.  Keep your back angle the same as you pull off of the floor and then open the hips to create […]

Strength Back Squat 8-5-5-3-3-1-1-1 Work up to a strong effort back squat. Start light and increase the weight for each set using small increments and working up to a load that is heavy but under control.  Concentrate on your mechanics and establish good form early.  If your chest is collapsing forward or your knees are in throughout […]

Skill 3 Rounds of 1 Minute Max Effort Support Hold on Rings 1 Minute Max Effort Double Unders 1 Minute Rest Hold the support position for as long as you can during your minute at that station. Hold the rings close and turn your wrists out with elbows open.  Use a spotter or scale the […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Today we have weightlifting at 5:30PM! CrossFit classes are 4:45PM and 6:30PM[/creativ_alertbox] Strength Tabata Push-ups Tabata is 8 rounds of 20 seconds on, 10 seconds off.  Use this time to work on the strictest form you can.  Scale first by performing push ups from the knees or worming up but maintain as […]

Strength 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 but that is not a requirement. Your focus, if you are a new lifter,  is making sure you […]

WOD “Elizabeth” For time 21-15-9 Squat Clean 135/95lbs Ring Dips Workout notes: This workout is one of the classic named “girls” workouts from CrossFit.  This workout is typically done with squat cleans and the power clean version, “Power Elizabeth”, was featured in the 2012 CrossFit Games.  The squat clean of course is a much more complicated lift. […]

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 […]