WWPF  “Death Grip Duo” 400m Synchronized Farmers Carry, 70/53 – Must switch arms every time the KB rests on ground 42 Hang Power Cleans, 135/83 14 Alt Rope Climbs (7 each)   300m Synchronized Farmers Carry 30 Hang Power Cleans, 155/103 10 Alt Rope Climbs (5 each)   200m Synchronized Farmers Carry 18 Hang Power Cleans, 185/123 6 Alt Rope Climbs (3 each)   100m  Farmers Carry RELAY (partner uses both KB’s) 2 Alt rope Climbs (1 each)                 CASH OUT: 50 Planking BurpeesRead more

DeadLift 2-2-2   Then:   3 Rounds of:   50 Air Squats 25 Cal on Bike (20 for the ladies) 15 Dips 12 DeadLifts (255/173)   Post Loads and Times to ZEN and Comments:   (Ski or Row ONLY if all Bikes are Occupied)  Read more

10 Min Clock: “Cardio Junkie” RUN 1 mile for time *Remaining Time: Max Sandbag Ground to Over the Shoulder, 100/75   10 min AMRAP – CrossFit Body Building 10 Single Arm Press – (5 reps R arm / 5 Reps L arm) 10  Single Arm High Pull – (5 reps R arm / 5 reps L Arm )- WATCH MOVEMENT  DEMO 10 Romanian Deadlifts, Keep Loads Moderate (barbell) Tempo for all 3 movements: 1-2 sec up/ 2-3 sec down   10 Min AMRAP – “Mid Line Mania” :30 Supine Hollow Body Hold – SCALE WITH BENT KNEE HOLLOW BODY HOLD  :30 Side plank, R Side :30 Side Plank, L Side   HAVE YOU SCHEDULED AN IN-BODY ASSESSMENT YET? -ACCURATE BODY FAT % -LEAN BODY MASS % -RESTING BMR -SEGMENTAL LEAN BODY ANALYSISRead more

EMOM 7 Minutes 1 Snatch 2 Hang Snatch Then……. From the 2015 Crossfit Open, WOD 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet The Crossfit Open starts October 10th this year!! Sign up at Games.crossfit.com  Read more

TWOW: 10x 100m sprint forward, 100m jog backward Really focus on hamstrings on backward jog.  Sprint at 9 RPE jog at 5 RPE Skill WOD: -10 Minutes HS walk practice -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -Tabata Chest to Bar x 8 Rounds -EMOM 5 Minutes 5/4 Ring Muscle Ups -EMOM 10 Minutes 1 Legless Rope Climb No Muscle ups yet? Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups Bar Muscle up 3×5 kip to hip Extra WODs: Crossfit Open 19.1 Workout 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 10ft/9ft 19-cal. row AND….. 500-400-300-200-100m Row Run SkiRead more