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…

Skill Work: Take 10 Minutes to try out the new yoke as well practice the pegboard. Weightlifting: Squat Clean E2MOM 10 mins Squat Clean  5-4-3-2-1 Todays rep scheme for the squat cleans will be a descending ladder, start with a comfortable weight of 5 then add as you feel comfortable. Record you heaviest single for…

Skill Work: Muscle-ups EMOM 8 mins  1 ring muscle up and 1 bar muscle up, i.e both in the same minute.   Weightlifting: Back Squat E2MOM 12 Mins 5-5-4-3-2-1. Today we will follow the rep scheme 5-5-4-3-2-1 on the back squats you will perform 5 on the first two sets and then 4,3,2,1. Increase weight…

Skill Work: Ring Dips Tabata Strict Ring Dip or dip For beginner look to use the dip rig attachment Weightlifting: Split Jerk E2MOM 14 Mins 3 Split Jerks at 85-90% of push press. Work at 85-90% of your best push press. The split jerk is considered by many as the single hardest movement in weighlifting…

Skill Work: Weighted Pull-ups EMOM 6 mins 4 weighted pull ups Weightlifting: Snatch Grip Deadlift EMOM 9 Mins Snatch Grip DLs Start at 80% of best snatch and increase as you feel comfortable Minutes 1-3 Perform 5 the on the Minute Minutes 4-6 Complete 3 Reps Minutes 7-9 Complete 2 Reps You will record your…