Part A. 5×3 Deadlifts 

Base off your 5RM. Set 1 @ 55%, Set 2 @ 75%, Set 3 @75%, Set 4@85%, Set 5 near 3RM


Part B.  Complete the following for time…

100 Double Unders buy-in followed by 10 Rounds of…

3 Squat Clean Thrusters (Rx95/65) (Adv 135/95)

9 Supine Ring Rows (Rx – shoulders directly under wrists) (Adv – feet at same level as shoulders)

3,2, 1….Go!

Yup…there is a progression for everything! Yay Ring Rows!

In this progression, Carl from Gymnastics WOD discusses the Ring Row as a movement which can not only build strength for the pull up, but also build positional strength in the shoulders by doing the Row in a globally extended position to force the shoulders back in a proper, externally rotated position.  Carl also talks about how to pull properly by using your shoulders to pull your elbows back instead of pulling with your hands and using only the arms.  Finally, he breaks down a Kipping Ring Row as a skill transfer for movements like the Muscle Up.

Today is another chance to make yourself proud!

Part A. 3×10 Front Squat at 55-65% of 5RM Want to get a better rack? Front rack that is….check out this awesome article from Invictus CrossFit that demos some awesome stretches focusing on  your teres major and posterior deltoid. Part B. Chipper! 15 Push Jerks (Rx 95/65) (Adv 135/95) 25 Goblet Squat (Rx 53/35) (Adv 70/53) 25…

Press it! Press it Good!

Part A. Strict Press 10 Minutes to build to heavy 3RM Part B. 7 Minute EMOM 3 Push Press @ 80% of the weight achieved in Part A Part C. 15 Minute AMRAP 10 Power Cleans (Rx 95/65) (Adv 135/95) 20 Air Dyne 10 Handstand Push Ups 20 Box Jump (24/20) 3, 2, 1…Go!   How…


Benchmark WOD: “Chelsea” EMOM for 30 minutes perform 1 round of Cindy for as far as you can make it! 5 Pull Ups 10 Push Ups 15 Air Squats 3, 2, 1…..Go!

classic films.

12pm SWOD | 1pm Open Gym Part A: 5 Rounds (not for time) 5 Snatch Balance (work up to about 75% of max by last round)   Part B: 4 Rounds for Time! 5 Snatches (Rx 115/75) (Adv 135/95) Prowler or Sled Drag, Down & Back 15 Calories Airdyne 20 KB Swings (53/35) 3, 2,…

A or B?

9am Partner WOD | 10am Open Gym Partner A runs 400m while Partner B performs as many reps of the exercise as possible. Once each partner both complete the exercise, then move to the next exercise. Score is total reps between both partners. Rope Climbs Toes to Bar Wall Climbs Thrusters (115/75) 3, 2, 1….Go!

Kettle Cooked

  Part A: Take 5 minutes to get as many double unders as possible. No singles! If you can’t quite get double unders yet, then it is 5 minutes to practice! Part B: Chipper! Bear Crawl Down & Back 20 KB Sit Up-Stand Up Bear Crawl Down & Back 20 (total) Weighted Lunges  (35/25) Bear…

Push body UNDER the bar!

Push Jerk Demo Part A: Take 10-15 minutes to work on pull ups/ring muscle ups/bar muscle ups/ring dips/hand stand push ups Part B: 4 Rounds, 5 Sets 1 Power Clean (Rx 135/95) (Adv 155/115) 1 Front Squat 1 Push Jerk then…. 1000m Row…all for time! 3, 2, 1…Go!    

Max L-Sit

Test Day: The L-Sit When it comes to fundamental bodyweight feats of strength, it’s hard to beat the L-Sit for overall strength and control. Your shoulders and arms have to be capable of lifting you up, your stomach has to remain solid to keep your legs up, and your legs have to be flexible and…

Max Pull Ups

Test Day: Max Pull Ups (check out below the WOD for some tips on the kipping and butterfly pull up progressions) Workout of the Day: Part A: 10 Minutes EMOM 3 Deadlifts at 75% of max   Part B: 12 Minute AMRAP 5 Man Makers (Rx 35/25) (Adv 55/35) 10 Calories Airdyne/Row 25 Double Unders…