AMRAP 20 Minutes4 Shoulder to Overhead 155/105lbs6 Toes to Bar6 Shuttle Runs* *1 Shuttle Run= 25′ out and 25′ back Feel: CardioPacing: SustainRead More

SKILLZEvery :30 for 10:00 (20 reps)1 Squat Snatch Sets 1-5: all performed with a Tempo PullSets 6-16: build to a heavy but perfect snatch (no tempo pull)Sets 17-20: reduce weight and finish with 4 perfect reps Next week we find a 1RM Snatch – use today to dial in all of the tempo work we’ve...Read More

CrossFit STRENGTHFind a 1RM Pause Back SquatFull 1-second pause in the bottom.Stimulus: HeavyRest: As Needed WODFor Time20/15 Calorie Air Bike20 Bar Facing Burpees20/15 Calorie RowFeel: GasPacing: Reach/SendRead More

CrossFit SKILLZEMOM 3 Minutes2-4 Pull Ups6 Unweighted Step UpsRight intoEMOM 3 Minutes2-4 Chest to Bar Pull Ups6 Unweighted Step UpsRight intoEMOM 3 Minutes1-2 Bar Muscle Ups6 DB Step Ups, workout weight Stimulus: Warm-upRest: N/A WODFor Time10 Pull Ups20 S-DB Step Ups15 Pull Ups20 S-DB Step Ups20 Pull Ups20 S-DB Step Ups10 Chest to Bar Pull...Read More

CrossFit Lifting Re-testSquat Clean1×3 Power Position1×3 Hang, at knee1×3 Tempo Pull Squat Cleansthen,3 reps @ 65%2 @ 70%2 @ 75%1 @ 80%1 @ 85%then, continue building to a new 1RM Stimulus: HeavyRest: As NeededRead More

CrossFit AMRAP in 26 Min15 Synchro Wallballs15 Synchro Burpees15 Synchro Toes To Bar400m RunRead More

CrossFit STRENGTHFront Squat10×2 @60%Rest 1:00 Normal descent, stand with speed Stimulus: SpeedRest: 1-2 Minutes WODAMRAP 6 Minutes3 Clean and Jerk 115/80lbs4 Burpee Box Jump Overs 24/20″ Feel: Cardio/GasPacing: SustainRead More

CrossFit AMRAP 30 Minutes10 S. Arm Devil’s Press 50/35lbs1:30 Machine Score is total calories Feel: CardioPacing: SustainRead More

SKILLZEvery :30 Minutes for 8 Minutes (16 sets)1 Tempo Pull Squat SnatchDrop and reset between repsStart no heavier than 50% of your 1RM and only add weight if your movement is flawless.Stimulus: TechniqueRest: As Prescribed WODAMRAP 2 Minutes x 42-4 Rope ClimbsMax rep Deficit Push Ups 2/1” in remaining timeRest 2:00Feel: Muscle OverloadPacing: ReachRead More

CrossFit Squat Clean1×3 Power Position1×3 Hang, at knee1×3 Tempo Pull Squat Cleansthen,3 @ 65%2 @ 75%1 @ 85%3 @ 70%2 @ 80%1 @ 90%3 @ 75%2 @ 85%1 @ 95%+ Stimulus: HeavyRest: 2-4 Minutes Drop and reset on sets with multiple reps. Rest 2-4 minutes between sets. The final single is optional and there to...Read More