SS1:12 Minutes to establish a 1RM 1 Snatch pull+ 1 Hang Snatch (top of knee)+1 Low Hang Snatch (2″ from ground) *No Drops SS2: 3×5 Snatch Grip Push Press WOD:For Time Run 800 30 KBS 55/35 ADV: 70/55 50 Alternating Pistols 30 KBS 55/35 Run 800 Core:4 Round Tabata sit up, 4 Round tabata plank...Read More

SS1:Back Squat 6×2@80% SS2: Accumulate 40 Pull ups in the most difficult way possible, weighted, strict, C2B etc. WOD:For time:10-1 Inversion 10 Burpee Box Jumps 1 Wall Ball 9 Burpee Box Jumps 2 Wallballs…………. 1 Burpee Box Jump 10 Wall Balls   Post time to comments!  Read More

SS1: Back Squat@ 6×4@ 80% SS2: 4xME Ring Dips ADV: 4xME Muscle ups or Muscle up practice and skill work WOD:10 Rounds for total reps of: 1 Minute to complete: 3 Deadlifts 275/185 ADV:315/205 20 Lateral Bar Jumps ME Burpees Rest 1 Minute each round Post reps to comments!Read More

SS2: 4×3 Split jerk out of rack WOD:10 Minutes for reps of: 1 Power snatch 95/65 ADV: 115/75 1 Over the Box Jump (Anyhow, lateral, forward facing, touch or no touch) 24/20 2 Power Snatch 2 Over the Box Jump 3 Power Snatch 3 Over the Box Jump ETC. until time is up Core:10 Turkish...Read More

SS1:Back Squat 6×5@ 80% SS2:5-7 Minutes Working on Whatever Handstand Skill the athlete is trying to master: Handstand walks, Handstand holds without wall, Handstand push ups (strict and kipping), shoulder touches, Handstand holds w/ wall, wall walks. WOD:4 RFT 500 Meter Row Rest 3 Minutes *the 3 Minute rest should allow for larger classes to...Read More

SS1: 10 Minutes to establish a 1RM 3 Position Snatch (top down) Power Position (shoulder parallel with bar, no forward lean, knees push forward similar positioning to a jerk dip but the bar is at the hips) top of knee, ground. *The Rep from the Ground should be touch and go, do not reset or...Read More

  This post started out as being ten rules to becoming a productive member of the Crossfit Longmont community. However once I delved into trying to find ten things our wonderful member population was doing wrong, I failed miserably. At first I was discouraged that I couldn’t find ten things that I thought a certain...Read More

SS1: Back Squat 6×4@ 80% SS2: Accumulate 40 Pull ups as difficult as possible, Weighted, strict, C2B, Butterfly Kip, regular kip etc. *Box Pull ups should not be done, This is time for athletes to work on whatever pull up skill they are trying to master. WOD: For Time: 400 Meter Run 20 T2B 30...Read More

SS1:a.) 6×2 Back Squat @80%   SS2:b.) 6x ME Ring Dips *Strength and skills should be performed in alternating sets   WOD:20 Minute alternating EMOM 100 Meter Sprint 10 Burpees   Core: 50 WTD Sit ups w/plate 45/35, 1 Max Plank hold, 50 Good Mornings with Barbell, 1 ME Wall Sit (below 90 degrees the...Read More