Bringing back on old CrossFit Open WOD. Use the beginning of class to dial in toes to bar and warm-up push press. CrossFit Games Open “12.3” AMRAP in 18 minutes: 15 box jumps, 24/20″ 12 push presses, 115/75# 9 toes to bar”Read more

Time to test our 1RM Squat Snatch, how far has your ability to move come over the past 8 weeks. For today, try your best to land in the bottom of a squat when receiving the snatch. Test 1RM Snatch Conditioning AMRAP in 12 minutes 20 Front Squats (135/95) 30 Bar Facing Burpees 20 Back Squats (135/95) 30 Push-ups  Read more

Lets have some fun today with a high skill bench mark WOD.  Challenge yourself when scaling today since the gymnastic movements have low rep counts.   “Nate” Complete as many rounds as possible in 20 minutes of 2 Muscle Ups 4 Handstand Push-ups 8 KB Swings (70/53)Read more

Today is the day we’ve been waiting for, find a 1RM squat clean. Warm-up EMOM x 6 Power Clean + Front Squat add weight as needed (start at 135/95 or about 50%) Test 1RM Squat Clean Conditioning AMRAP in 10 minutes 6 Hang Power Cleans (115/75) 8 Back Rack Lunges (115/75 10 Pull-upsRead more

Lets start out with some overhead work. Take 20 minutes to build up to a heavy set of 5 in the push press. Remember, we’re looking to establish a single set of 5 today, rest as needed. You don’t need to do 5 every time. Our met-con includes sets of 20 DB Snatches, go break these into sets of 5 going 5 right / 5 left etc. Push Press Take 18 Minutes to find a heavy 5 rep push press today 5,3,3,2,5 (suggested rep scheme) AMRAP in 10 Minutes 20 Dumbell Snatches (50/35) 10 Box Jump Overs (24/20) 10 Toes to BarRead more