• Skill Work: Handstand Push-ups EMOM 6 mins straight set of HSPU. We will work on your HSPU here, either against the wall or free standing if you are more advanced, look to maintain a number you can maintain for all 6 mins.   Weightlifting: Back Squat E2MOM 14 mins 4 back squats FROM THE FLOOR […]

  • Skill Work: Weighted Pull-ups EMOM 4 mins 5 weighted pull ups   Weightlifting: Hang Snatch EMOM 10 Mins, 1 hang squat snatch from any position (high, low or mid thigh), work at a weight that you can maintain technique all the way through, 70% of your 1 rm snatch is a good load   WOD: […]

  • Gymnastics: Muscle-ups Tabata Muscle up or bar muscle up. Choose either bar or ring muscle up for this tabata, there isn’t much rest here, so look to maintain a rep scheme to your skill level on these!   Weightlifting: Back Rack Lunge E2MOM 12 Mins 5 lunges each leg at 45% Backsquat of 1 rep […]

  • Skill Work: Pistols Tabata Pistols -look to work on your pistol progression on this tabata off of a box or with a band Weightlifting: Overhead Squat E2MOM 12 Mins OHS, 6-5-4-3-2-1, rep scheme, record your heaviest single for the day WOD: CrossFit Games Open 13.2 (10 minute AMRAP – Rounds and Reps) 5 Shoulder to Overhead […]

  • Skill Work: 500m Row (Max Efford For Time) 3 x 500 meter row with 1 minute rest in between, record your fastest time. Weightlifting: Thruster E2MOM 12 mins, 2 thrusters at 90% WOD: Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35#  ** 12 Pull-ups As always look to get on […]

  • Skill Work: Tabata Burpee Your score will be you smallest set. Burpees are a big skill to have in crossfit and you ability to cycle through them with speed will help you alot in the long run!   Weightlifting: Back Squat EMOM 10 Mins 4 back squats at 60% This will be a burner, look […]

  • Skill Work: Chest-To-Bar Pull-ups EMOM 8 Mins Straight set of Chest to Bar Pull-Ups For this skill work you will be working on on maintaining a set of chest to bar pull-ups for 8 rounds(:30 seconds max). If you are new to the skill you should be working the cadence and timing of your swing […]

  • Skill Work: Double-Unders EMOM for 10 Minutes HS HOLD/ Double Unders [odd minute] 20-30 second handstand hold [even minute] 40 seconds of double unders Score is largest set of double unders Our skill work is a great opportunity to refine two common movements. You’ll have a total of 5 opportunities each to work on a […]

  • Skill Work: Weighted Pull-ups EMOM 6 MINS 4 WEIGHTED PULL UPS or DIPs, choose your exercise and use the dip attachment! Weightlifting : Bench Press E2MOM 12 Mins of Bench Press 5-5-4-3-2-1 For the first two sets perform 5 reps, then 4 on the 3rd set, then 2, then 1. Start at around you 60-70%. […]

  • Today’s Chipper WOD will be a good sweat, paying tribute to the 2978 innocent souls who were lost in the 9/11/2001 terrorist attack on our country. Skill Work: Tabata Hollow Body, Super Man alternating Weightlifting: Thruster -E2MOM 10 Mins 3 Thrusters from the Rack start at 80% of your best push press look to increase […]