10 Min AMRAP- “9/11 CardioYolo” 200m SandBag Run, 100/75 1 Legless Rope Climb   10 Min AMRAP- “9/11 StrengthNastics” 9 Clean & Jeks, 155/113 11 Box Jumps, 30/24   10 Min AMRAP – “9/11 Midline Mania” 125 Sit-ups (deaths at Pentagon) 77 Toes Through Rings (Flight 77),  *Complete the sit-ups and Toes Through Rings in any order Max Front plank with remaining time      Read more

EMOM 7 Minutes 3 Hang Snatch Then….. 200′ DB OH Lunge (switch arms every 100′) 50/35 15/10 Cal Bike or Ski Erg 50 DB Snatch 15/10 Cal Bike or Ski Erg 30 HSPU 15/10 Cal Bike or Ski Erg 15 Burpee Muscle Ups or 20 Burpee Pullups 15/10 Cal Ski Erg 200′ DB OH Lunge Grant and the 100lb SandbagRead more

  Monday: 6am / 5:30pm Wednesday: 6am / 5:30pm Friday: 6am / 5:30pm    Read more

TWOW: 6x 200m Sprint, all out sprint, 200m walk recoveries Skill WOW: 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) -30X Handstand walk step ups onto 45lb plates, against wall -EMOM 5 Minutes 3 Bar Muscle ups and 5 pistols per leg -5x Peg Board ascents 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 AMRAP 15 Minutes 10 Sandbag Over Shoulder 150/100lb 7 Ring Muscle Ups 25Ft DB Lunge, regional standard (switch OH arm every round) 70s/55s AND……. Crossfit 2018 Regionals Event 6: 4 rope climbs 16 thrusters 3 rope climbs 12 thrusters 2...Read more

Barbell Lunges 3 x 6 Then… 15 min AMRAP 10 DB Floor press 50/35 200m run 10 Pull-ups 50 Double UndersRead more