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[creativ_alertbox icon=”” colour=”red” custom_colour=””]Remember today is weightlifting at 5:30PM. Regular CrossFit is at 4:45 and 6:30PM![/creativ_alertbox] Strength 8×3 Weighted Pull-Up Perform 8 sets of 3 weighted pull-ups.  Use a weight you can sustain across all 8 sets. If you are on the bands or doing bodyweight sets perform each set at max effort and get as […]

Strength Back Squat 8-5-5-3-3-2-2 Work up to a strong effort 2 rep back squat. Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. If your chest is collapsing forward you most likely have a movement issue that needs to be addressed ! Establish good […]

WOD 3 Rounds for Time 400M Run 30 Wall Ball Shots 20/14lbs 10/9′ 20  Deadlift 185/135lbs Workout notes:  Big sets of “light” deadlifts today. Try breaking the set into manageable numbers so you don’t redline before the run.  If the weight is so heavy that you are forced to do singles at max effort you have gone too heavy. […]

WOD For time 10 Burpee Bar Hops 10 Hang Power Cleans 135/95lbs 200M Run 15 Burpee Bar Hops 15 Hang Power Cleans 135/95lbs 400M Run 20 Burpee Bar Hops 20 Hang Power Cleans 135/95lbs 800M Run Workout notes: The hang power clean weight should be something you can manage with a small number of sets.  The […]

Skill EMOM for 10 Minutes 3 Overhead Squats Work up to a light load and perform 3 Overhead Squats every minute for 10 minutes.  Practice squat snatching your first rep if you can. If you are new to the movement power snatch the bar and ride it down into the bottom of your first squat. […]

Skill EMOM for 10 Minutes Odd :30-:45 second Handstand Hold Even One Legged Squats Spend some time practicing two difficult skills today.  Start with a sustained handstand hold on the odd minute and hold the handstand as long you can safely but give yourself some time to transition into the pistols.  Scale the handstand by […]

Strength EMOM for 10 Minutes 3 Push Jerk Working from the floor perform 10 rounds of 3 consecutive Push Jerks.  The weight you choose should can be a bit heavier than what you might use during a metcon but consider this as a time to practice the skill.  Make sure you are dropping underneath the bar […]

  [creativ_alertbox icon=”” colour=”red” custom_colour=”#dd3333″]Reminder: Tonight we have barbell club during the 5:30PM hour. CrossFit classes are at 4:45PM and 6:30PM! [/creativ_alertbox] Skill 3 Rounds 1 Minute Strict Hollow Body Chin-ups 1 Minute Rest 1 Minute Kipping Pull-Up Skill Practice 1 Minute Rest Two flavors of pull-ups today.  Start with a set of supinated grip pull-ups. Don’t […]

Strength Deadlift 8-5-5-3-3-1-1-1 Work up to a strong effort Deadlift. The important thing here is that your heaviest lift has good form just like your lightest. Establish a solid base and set your back BEFORE you lift. Maintain your low back as you pick the bar up. Avoid jerking or making violent movements during your […]