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Skill 3 x through each  1 Minute Handstand Hold1 Minute Plank Hold1 Minute L-Sit Rest as needed  Talk to your coach about scaling each movement up or down! If handstand holds against the wall are not challenging maybe it’s time to start working on your freestanding handstand!  WOD AMRAP in 12 Minutes  15 Kettlebell Swings […]

Strength 3×1 Jerk ~ 85% Work up to 85% of your 1RM and make 3 lifts at that weight. Continue on to a 1RM attempt if you have time and energy.  New lifters should work up to a moderately challenging weight making 3 lifts at each increment.  Worry about technique now, PR’s later.     […]

Tuesday 5:30PM is dedicated to Olympic Weightlifting! If you have been struggling with your Snatch and/or Clean & Jerk, come on in for some help! CrossFit at 4:45PM and 6:30PM! Strength Back Squat 3×5 ~ 75% of your 1RM  Try to add a few pounds from last time.   If you are new to barbell […]

Strength 8×3 Weighted Pull-Ups Try to add a few pounds from last time.  If you are not quite to weighted pull-ups yet, work the bands or do dead hang pull-ups.  WOD For time 15-12-9-6-3 rep rounds of Power Clean 135/95lbsHSPU Off Ramp WOD For time 15-12-9-6-3 rep rounds of Power Clean Push-Ups    

WOD 5 Rounds For Time of  5 Squat Snatches 135/95lbs10 Toes-To-Bar30 Double Unders Off Ramp WOD If you are able to ride the bar down into a squat, perform squat snatches at a manageable weight. If not, work on the Power Snatch + Overhead Squat complex at a weight that allows you to achieve a […]

WOD “Run Cindy Run” AMRAP in 20 Minutes of  400M Run 3 Rounds of 5 Pull-Ups10 Push-Ups15 Squats        

Strength With a 10 Minute time cap, attempt a new PR at an Unbroken Double Under Pyramid Increase each step of your last pyramid by 1-10 reps.  Ex 5-10-15-10-5.  If your top step is over 100 then add a step to the bottom. Ex 50-75-100-125-100-75-50. WOD “DT” Five rounds for time of: 12 Deadlift 155/105lbs9 […]

Strength 1RM Thruster Last chance for an October PR! Work from the floor to determine your 1RM thruster.  You can squat clean the bar or power clean it and move into the thruster from there.  If thrusters are a new movement for you make sure that you are moving under control during the front squat with […]

Strength Deadlift 3×5 ~ 75%  Work up to around 75% of your 1RM and perform 3 sets of 5 reps at that weight. New lifters should work up in sets of 5 as well.  Work up to a moderately heavy weight using small increments.  WOD AMRAP in 8 Minutes3-6-9-12-15 …Kettlebell Swings 24/16kgBox Jumps 24/20″ Off […]

It’s Tuesday ! Olympic Lifting at 5:30, CrossFit at 4:45 or 6:30!  Strength E2MOM for 16 MinutesOdd Max Set of Sustainable Kipping Pull-UpsEven 1 Minute Plank Hold WOD AMRAP in 10 Minutes of 10 Overhead Squats 95/65lbs15 Burpees Over The Bar Off Ramp WOD AMRAP in 10 Minutes of 10 Overhead Squats With PVC15 Burpees Over The […]