Leading into our overhead squat cycle, lets take a day and practice the move. Build up to a heavy 3 rep set, only counting reps with perfect form and full depth. For our met-con let’s hit a lower skill, triplet. These movements should be pretty seamless allowing you to go fast and hard for the full 10 minutes! For scoring count the last set as your “rounds” and anything extra as reps. For example if you finish 12,12 and 12, that would be 12 rounds, then get 10 of the first movement in the round of 14 you score would be 12 + 10. Strength Overhead Squat 3,3,3 Conditioning AMRAP in 10 minutes 2 Kettlebell Swings (53/35) 2 Overhead Plate Lunges (45/25) 2 V-ups 4,4,4 6,6,6 etcRead more

Use the start of class to work through a short EMOM designed to prepare you the intervals ahead. Activate your shoulders in the handstand hold and dial in rowing technique on a short calorie row. Spend some time practicing your jerk so that you’re ready to go hard and fast on the intervals. At the call of 3,2,1 GO, sprint through a 200M Row then power clean your bar and hit 6 unbroken jerks – then record your time.  Record your worst time in WODIFY. Rest about 2 minutes and repeat for a total of 5 intervals Warm-up EMOM A. Row 10 Cal B. Hand stand Hold :30/30 5 Intervals for time 200M Row 6 Push-Jerks (165/115)Read more

Longer style Met-con today guys, take a few minutes to prep for dead lifts / wall balls prior to the start of this WOD. Our legs should be pretty smoked from this one, a round of tabata air squats will make for an extra spicy cash out. Go for max Reps!! For Time Run 800M 50 Wall Balls (20/14) 30 Dead lifts (155/105) 25 Wall Balls (20/14) 15 Dead lifts (155/105) Run 800M Cash Out Tabata Air SquatsRead more

Last week we hit some power clean work on the minute to build stamina and efficiency with the movement. Today we’re going to add a jerk, but instead of cycling on the minute we’re going to be building to a heavy 3 rep. CrossFitters would normally hold onto this bar, and “touch and go” for the 3 reps, whereas weight-lifters would drop between reps getting set for each lift. You may choose how you want to approach this but make sure you are set for each lift even if string them together. Strength Take 15 minutes to find a heavy 3 rep Power Clean and Jerk Conditioning 21-15-9 Hang Power Clean (115/75) Burpees Toes To BarRead more

Today we’ll be working on some volume squatting as well as some strict pull-ups for our strength piece. Take a few minutes to build to around 50% 1RM Back squat – this should feel pretty light since you’ll be hitting sets quick today.  For pull-ups scale to ring rows or strict banded pull-ups /negatives. Our met-con is a 4 round sprint, hold on to those thruster bars!!!! Alternating EMOM x 10 A. Back Squat x 8 (50%) B. Strict Pull-ups 5-7 or scale 4 rounds for time 50 double unders 15 Thrusters (45/33) 15 Kettlebell Swings (53/35)Read more