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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 […]

Strength 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. […]

Strength Deadlift 5-5-5-5-5 Work up to a moderately heavy weight and perform 5 sets of 5 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 […]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Today we have barbell club during the 5:30PM Class. Group CrossFit classes are at 4:45PM and 6:30PM[/creativ_alertbox] Skill Tabata Sit-Ups Tabata Plank Hold WOD A classic CrossFit workout and a CFD favorite.  Score each cycle separately and don’t forget to pace yourself! “The Chief” Max rounds in 3 minutes of: 3 […]

Strength 8 Sets for Max reps of Strict Hollow Body Chin Ups Use a supinated grip and maintain hollow body throughout each repetition with strict form. Perform these at bodyweight or with a band. WOD 1-10 Hang  Snatch 115/75lbs 30 Double Unders Before each round of snatches (start the workout with DU’s and end with 10 hang […]