10 Minutes of Handstand Walk Practice Then…… From the Crossfit Main Site: For 20 minutes:Run 1 mile (can row 2k or ski 1600m)In the remaining time, complete as many rounds as possible of:7 strict toes-to-bars14 handstand shoulder tapsRead more

WWPF 100m Sled Push Relay x 1 50 Burpee Box Jumps, (mix reps anyway) 400m Run Relay 100m Sled Push Relay x 2 40 Burpee Pull-ups (mix reps anyway) 400m Run Relay 100m Sled Push Relay x 3 30 Burpee MU (mix reps anyway) 400m Run RelayRead more

10 Minutes to a Heavy Power Clean Then….. Holleyman 30 Rounds 5 Wall Balls 20/14 3 HSPU 1 Power Clean 225/153 U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.Read more

Weighted Pull-ups: Work up to a heavy single *Beginners: 5 x 5 (assisted pullups or ring rows) Then…. 20 MIN AMRAP 21 KB Swings, 53/35 15 Burpees 9 Chest 2 Bar Pull-ups *100m Sandbag Carry @Min 4-8-12-16Read more

EOMOM 12 Minutes 45s HS Hold 1 Snatch Then…. AMRAP 20 Minutes 2 Rope Climbs 15′ 20 Pistols or Lunges 95/63 40 Double Unders or CrossoversRead more