Welcome to Phase 2! Here is a breakdown of the phase. HIGH CNS LIFTSquat CleanWe will test a 1RM Squat Clean during test week. Our hope is that the previous Phase’s tempo skill work will translate over to athletes moving better leading to lifting heavier loads. SKILL LIFTTEMPO PULL SQUAT SNATCHOne of the most effective...Read More

CrossFit For Time in Teams of 3Buy In: 800m Run (Together)Then:10 Rounds12 Synchronized Burpees25 Double Unders (Each at the same time)Buy Out: 800m Run (Together)Read More

CrossFit SKILLZFind a 1RM Bench PressStimulus: HeavyRest: As NeededCompare to 8/4/22 WODFor Time40-30-20Bar Facing BurpeesWallballs 20/14lbs12 minute capFeel: Cardio/GasPacing: SustainRx Burpee: a “jump” is required on the burpee (Open standard).Scaled Burpee: athletes may step over the bar in the burpee.ScaledFor Time40-30-20Bar Facing BurpeesWallballs 14/10lbsRead More

CrossFit On a continuous 26 minute clock:AMRAP 16 Minutes, alternating rounds with a partner:10/7 Calorie Air Bike1 Rope Climb10 Hang Power Snatches 100/70lbsthen,From 16:00-26:00Find a 1RM SnatchFeel: Gas/Heavy (1RM Snatch)Pacing: Sustain*Log 1RM Snatch in Lifting ComponentRead More

CrossFit SKILLZEvery :30 for 10:00 (20 reps)1 Squat Clean Sets 1-5: all performed with a Tempo PullSets 6-16: build to a heavy but perfect clean (no tempo pull)Sets 17-20: reduce weight and finish with 4 perfect reps Note that next week is a 1RM Clean – prioritize perfect mechanics today. Stimulus: TechniqueRest: As Prescribed WODFor...Read More

CrossFit AMRAP 16 Minutes, climbing the ladder2 HSPU*8 Box Jump Overs 24/20″2 Ring Dips*8 Box Jump Overs 24/20”*Add 2 reps to the HSPU and Ring Dips per round. Box jump over reps do not change. Feel: Muscular OverloadPacing: Sustain—-Scaled VersionAMRAP 16 Minutes, climbing the ladder2 DB Push Presses*8 Box Jump Overs 24/20″2 Push Ups*8 Box...Read More

Welcome to Retest Week! Make sure to retest all tests the same way they were tested in week one. CrossFit High CNS Lift Re-test1RM DeadliftStimulus: HeavyRest: As NeededRead More

CrossFit “LAURA” With a partner, complete as many rounds as possible in 21 minutes of:30-cal. row20 burpees over the rower10 power cleans♀ 105 lb. ♂ 155 lb.Read More

CrossFit SKILLZEMOM 12 Minutes (12 sets)1 Tempo Pull Squat Clean Drop and reset between reps Start no heavier than 50% of your 1RM and only add weight if your movement is flawless. Stimulus: TechniqueRest: As Prescribed WODAMRAP 6 Minutes24/18 Calorie RowthenAMRAP in remaining time8 Chest to Bar Pull Ups8 Thrusters 115/75lbs Feel: GasPacing: ReachRead More

CrossFit SKILLZEvery Minute for 10 Minutes1 “Fast” Set of HSPU or Every Minute for 10 Minute1-3 HSPU Negatives or Every Minute for 10 Minute:20 Handstand Hold Stimulus: StaminaRest: As Prescribed WODAMRAP 12 Minutes30 Burpee Box Jump Overs 24/20″30 Toes to BarFeel: Muscle OverloadPacing: SustainRead More