Warm up Row 400m10 Burpee Box Jump Overs Then Split Snatch Skill work*****Skip to 4:30 on the video Every :90 for 7:304 R. Arm DB Split Snatch AHAP 4 L. Arm DB Split Snatch AHAPWorkout (this will take a 25 minutes)AMRAP 2:30 x 5200m/175m Row or ski (this means 200m for guys 175 for girls...Read More

400m Run10 PVC Pass Throughs20 PVC OH Lunges10 PVC Pass Throughs :15 Bike SprintOn a 15 Minute clock2 Pause Split Jerks Athlete will pause in the dip and in the catch before bringing their feet together. They may go heavy as long as technique is thereWod Every :90 for 18:00 10/6 Calorie Sprint*These are sprints.....Read More

Prepping for Murph the next couple weeks. Pull ups, push ups and squat will be part of the warm ups and wodWarm up6 minute amrap of 5 pull ups, 10 push ups, 15 squats Snatch Barbell warm upStrength- This will be a little tougher than it looks with the pull ups in it16 EMOMEven Minutes...Read More

Sunday FundayWod 1-8 Minute Amrap- You go- I go- nice little warm up wod5 wall balls5 burpeesWod 210 Minutes Amrap- Split how you want1 round of DT (12 deadlifts, 9 hang cleans, 6 push jerks) 155/105Run 200 togetherWod 3- 8 minutes- Split how want16 Cals8 Devil pressRead More

endurance8amWith a partner-Run 800 together 100 cals on a machineRun 800 together 100 cals on a machine run 800 together 100 cals on a machine run 800 togetherThe three machines are row, bike, ski. Not everyone will start in the same place. its will be a random drawingScore is total time. Can’t start on the...Read More

AMRAP 6 Minutes200m Run10 Russian KB Swings:20 Hollow Rock10 A-Frame Toe Touches :20 Deadhang from Pull Up BarYou just squatted very heavy yesterday. Strength session today is with body weight. Don’t poo poo on ring rows until you try a max set… 5 times in a row. Rows are a great way to build strict...Read More

2:00 Glute activation40 S-Leg Glute Bridges (2×10 per leg)Then,15 Wallballs20 Lunges with Medicine Ball20/15 Calorie Row20 Jumping Lunges (w/o Medicine Ball) 15 WallballsIts week 3 of Post Activation Potentiation and you should be starting to feel more confident hitting heavy weight and doing an explosive movement right after. Things to remember 1) Consistent bracing of...Read More

Snatch barbell warm up focusing on power position start into a full snatch. Break the lift down and rebuild itlearning to pull under the bar actively, is often something CrossFit athletes struggle to learn. do not allow yourself to heave/hip snatch these reps. We are looking for athletes to deadlift the bar to the hip,...Read More

20 Band Pull Aparts200m Run20 Jump Squats (for height!)200m Run :30 Deadhang from Pull Up Bar 3 Rounds:20 Hollow Body Hold:20 Superman HoldRest :20 then,3 Rounds10 DB Hollow Lift (start light and work heavy w/o loss of midline) *video belowthen,3 Rounds2 “Superman” into reps (jumping into the bar) + Big Kipthen,1-2 small sets of BMUs...Read More

Mobilize Wrists, 2:00then,Every 2 Minutes for 6 Minutes10 Burpees to 6” Target10 Jumping Lunges:15 Handstand Hold Rest the remainder of the interval On a 15 Minute clock1 Jerk Dip + 1 Split Jerk w/ Pause in catch position1 Jerk Dip + 1 Split Jerk w/ Pause in catch position Rest 1-2 minutesStart light and add...Read More