For the complex today, focus on technique and speed under the bar. You’ll need to maintain positioning and a tight core to finish the complex with the OHS. Build up to the heaviest you can with good form in 20 minutes Convert your bar and be ready for light / moderate deadlifts in the met-con, dial in toes to bar and be ready to go on this 12 minute AMRAP Strength Take 20 minutes to find a heavy complex of Snatch Pull+Hang Snatch+ Overhead Squat (complex 40) Conditioning AMRAP in 12 minutes 9 Dead lift (185/125) 6 Burpees over Bar 9 Toes to BarRead more

We’re working some stamina training into our squats today, with 6 sets of 6 across. You’ll be hitting a set every other minute so use about 50-60% of a true 1RM. If you’re sharing a rack, simply lift on opposing minutes with your partner. Conditioning work today is long body weight burner, count full rounds plus reps today and try with the goal being constant movement for 18 minutes. (no hand touch needed on sprints) Strength Back Squat Every other minute OTM x 12 6 Back Squats (50-60%) Conditioning AMRAP in 18 minutes 10 Push-ups 1 Shuttle Sprint(60ft) 10 Air Squats 1 Shuttle SprintRead more

Let’s start off with some skill work in an alternating EMOM format. Don’t worry about recording numbers today for this stuff, just work to get better. Do what you can handle in about :45 to 50 seconds, and be ready to transition quickly. “GI Jane” is technically a CF benchmark WOD, although not an original CrossFit Lady WOD, it’s still a workout thats had some notoriety over the years. I’m not sure what the world record is for the WOD, but here is Greg Amundson doing it in 10:17 https://www.youtube.com/watch?v=U3x7vb0CffI Skill ALT EMOM x 10 A. Rope Climbs B. Hanstand Push-ups Conditioning “GI Jane” For Time 100 Burpee Pull-upsRead more

Let’s start with some heavy work on the thruster today. We’ll be taking these from the rack, so let’s get into a perfect setup and be sure not rebend. The metcon has some light weight, so hang on and move fast. Games style box jumps today, make sure to extend hips and knees. Strength Take 15 minutes to find a heavy 3 rep thruster from the rack Conditioning For Time 12-10-8-6-4-2 Hang Clean and Jerks (95/65) / RX+ (115/75) Box Jumps (24/20)Read more

Let’s ring in the New Year with a partner chipper. Find a solid pace and keep moving. Each minute stop what you’re doing and hit a quick set of 3 sit-ups.  On the main movements only one athlete may work at a time. For Time In teams of 2 75 Wall Balls 50 Pull-ups 75 Burpees 50 Push-ups 75 Overhead Squats (45/35) 50 Kettlebell Swings (55/35) w/ 3 sit-ups OTMRead more