Skill Work: Double-Unders EMOM for 10 Minutes HS HOLD/ Double Unders [odd minute] 20-30 second handstand hold [even minute] 40 seconds of double unders Score is largest set of double unders Our skill work is a great opportunity to refine two common movements. You’ll have a total of 5 opportunities each to work on a…

Skill Work: Weighted Pull-ups EMOM 6 MINS 4 WEIGHTED PULL UPS or DIPs, choose your exercise and use the dip attachment! Weightlifting : Bench Press E2MOM 12 Mins of Bench Press 5-5-4-3-2-1 For the first two sets perform 5 reps, then 4 on the 3rd set, then 2, then 1. Start at around you 60-70%.…

Today’s Chipper WOD will be a good sweat, paying tribute to the 2978 innocent souls who were lost in the 9/11/2001 terrorist attack on our country. Skill Work: Tabata Hollow Body, Super Man alternating Weightlifting: Thruster -E2MOM 10 Mins 3 Thrusters from the Rack start at 80% of your best push press look to increase…

Skill Work: Take 10 Minutes to try out the new yoke as well practice the pegboard. Weightlifting: Squat Clean E2MOM 10 mins Squat Clean  5-4-3-2-1 Todays rep scheme for the squat cleans will be a descending ladder, start with a comfortable weight of 5 then add as you feel comfortable. Record you heaviest single for…

Skill Work: Muscle-ups EMOM 8 mins  1 ring muscle up and 1 bar muscle up, i.e both in the same minute.   Weightlifting: Back Squat E2MOM 12 Mins 5-5-4-3-2-1. Today we will follow the rep scheme 5-5-4-3-2-1 on the back squats you will perform 5 on the first two sets and then 4,3,2,1. Increase weight…

Skill Work: Ring Dips Tabata Strict Ring Dip or dip For beginner look to use the dip rig attachment Weightlifting: Split Jerk E2MOM 14 Mins 3 Split Jerks at 85-90% of push press. Work at 85-90% of your best push press. The split jerk is considered by many as the single hardest movement in weighlifting…

Skill Work: Weighted Pull-ups EMOM 6 mins 4 weighted pull ups Weightlifting: Snatch Grip Deadlift EMOM 9 Mins Snatch Grip DLs Start at 80% of best snatch and increase as you feel comfortable Minutes 1-3 Perform 5 the on the Minute Minutes 4-6 Complete 3 Reps Minutes 7-9 Complete 2 Reps You will record your…

Skill Work: Goblet Squat TABATA goblet squats 32/24 KG, score is TOTAL reps across all rounds, keep Count! Weightlifting: Thrusters E2MOM 12 Mins 2 Thrusters from the Rack start at 80-90% of your best push press and increase as you feel comfortable WOD: Rankel (AMRAP – Rounds and Reps) -Cap 20 minutes 6 Deadlifts, 225# 7…

Weightlifting: Back Squat E3MOM 15 Mins, 5 RM back squat starting @ 80% Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain…