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Skill 5 x Max Effort Sets of Muscle Ups If you’re new to muscle ups use a band, box or jump into the transition for assistance.   WOD “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups15 Squats OR “Mary”  Complete as many rounds in 20 minutes as you can of: 5 […]

Skill 1RM Squat Clean New lifters should work with a light weight and perform the  Power Clean + Front Squat complex.  Work on riding the bar down into the squat until you can catch it in the bottom.   Increase weight only if your form is under control.  Don’t worry about maxing out today. WOD […]

CrossFit classes today are 9:30 and 12:00 only and Open Gym 10:30-12:00!  Back to normal tomorrow! WOD Perform the following for time with a partner. One person working at a time.  Both partners must finish the run before starting the next movement. 100 Dumbbell Snatch 40/30lbs400M Run (together)100 Sit-Ups400M Run (together)100 Burpee400M Run (together)100 Box Jump Overs 24/20″400M […]

Holiday hours for this week! Shortened hours today and Thursday. We are closed tomorrow for Christmas! Classes this week are as follows: 12/24: 5:45A, 9:30A and Noon 12/25: Closed 12/26: 9:30A, Noon WOD AMRAP in 25 Minutes 30 Kettlebell Swings 24/16kg20 Goblet Squats 24/16kg400M Run Off Ramp WOD AMRAP in 15-20 Minutes 20 Kettlebell Swings 24/16kg20 Air […]

Skill E2MOM for 14 minutes 2 Jerks ~ 75% of 1RM Working from the floor perform two consecutive jerks.  Work up to a moderately heavy weight and perform all 7 rounds  at that weight.  New lifters should start light and increase in small increments.  Go up in weight only if you are correctly performing the […]

Skill Rope Climbs!  Make at least 5 attempts at rope climbs or work on your pulling strength.  There are several ways to climb the rope!  Try a new wrap method and find out what works best for you.     WOD 3 rounds  of 200M Double Dumbbell Farmer Carry 40/30lbs20 Burpee Then  30 Double Dumbbell […]

Strength Snatch! WOD AMRAP in 20 Minutes of  400M Run15 Pull-Ups5 Squat Snatch 135/95lbs Off Ramp WOD AMRAP 15-20 Minutes 400M Run15 Pull-Ups10 Hang Squat Snatch 45/35lbs Start with an empty barbell and perform a hang power snatch+overhead squat.   Work on riding the bar down into a full squat with arms externally rotated and […]

Strength 1RM Push Press  Work up to a 1RM push press.  Increase in small increments and no-rep yourself if you are performing a jerk. Use this as an overhead strength building excercise.   New lifters should increase slowly and work to a moderate weight performing 2-3 reps at each increment. WOD 10 Rounds for Time […]

Strength Deadlift 3×3 ~ 85% of your 1RM work up to a 1RM attempt if you have time. If you are new to the barbell movements start with a light weight and work up to a moderately heavy load in sets of 3.  Keep your back flat! WOD 5 Rounds for time 20 Kettlebell Snatch […]

Skill EMOM for 12 MinutesOdd Sustainable set of Kipping Pull-UpsEven Sustainable set of Handstand Push-Ups  Work on a repeatable number of each and try to perfect your technique.  Pull-ups can can kipping, butterfly or strict if you are still building strength.    The same goes for Handstand Push-Ups, do quality sets with a kip or […]