Let’s get our engines primed and work some skill during the 10 minute EMOM that starts today’s class. For the handstand work, try working on handstand walks if you have them, if not spend some time upside down working on static holds or handstand push-up progressions. Ask a coach for exact numbers and scales if you need help. Use a moderate to heavy weight for the cleans in the met-con and if you’re feeling it, go for the RX+ and work chest to bar pull-ups if you can today. Skill Alternating EMOM for 10 Minutes A. Handstand PU/Walk Progressions B. Calorie Row 12-15 Conditioning For Time 15-10-5 Clean (185/125) Pull-ups (RX+ chest to bar)Read more

For strength today, we’ll be testing our one rep max split jerks.  Use the beginning of the strength portion to dial in your footwork and work on speed under the bar.  The split jerk should be much more about driving under the bar quickly than pushing the bar overhead.  Try your best to avoid pressing out.  If you max out within the first 10-12 minutes, drop the weight down and complete the back off sets as prescribed.   Today’s met-con is from the 2012 CrossFit Games Open and is as much a mental test as it is a physical one.  Work hard, you’ll get out of it what you put into it. *Note – no targets for burpees today, just make them legit. Strength 1 RM Split Jerk Back off sets 3×2 @ 80% 1RM Conditioning CrossFit Games Open 12.1 AMRAP in 7 minutes of BurpeesRead more

On the minute for 8 minutes you’ll complete a set of 5 thrusters from the rack.  You may share a rack with someone who is using similar weight as the set of won’t take the entire minute.  Use heavier weight than you will for the Met-con.  Take full recovery between intervals. Strength EMOM x 6 5 Thrusters ( moderate – heavy) Conditioning 4 Intervals – Record your worst in WODIFY Row 15 Calories 5 Front Squats (115/75) 5 Thrusters (115/75)Read more

Get to CF KOP today and cheer on Lam, Becca, Jeff and Cindy!! Have some fun with this chipper today guys!  Set a pace and stay consistent throughout. For Time 200M Run 30 Burpees 200M Run 30 Box Jump Overs (24/20) 200M Run 15 Pull-ups and 15 Push-ups (break up anyhow) 200M Run 30 Sit-ups 200M Run 15 Toes to Bar and 15 V-ups (break up anyhow)Read more

For Strength find a heavy 2 rep hang snatch, try not put the bar down between reps.  Conditioning is a triplet with moderate weight dead lifts.  Scale so you can complete quick singles or string some reps.  Yell “TIME” when you’re done! Strength 2RM Hang Snatch Conditioning For Time 14-12-10-8-6-4-2 Dead lifts (225/155) Ring Dips Wall Balls  Read more