TWOW: 800, 600, 400, 200, 400, 600, 800m Runs.  Rest 1:1, RPE 7 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec 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) -EMOM 5 Minutes 5/3 Ring Muscle Ups (try strict, then kip when necessary) -Tabata C2B/T2b alternating each round for 8 total rounds (4 each) 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 18.4 21 deadlifts, 225 lb. 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb. 50-ft. handstand walk...Read more

Hypertrophy Focus Squat Program Don’t forget your Holiday Sweater! Back Squats: work up to a heavy set of 10, then 2 back down sets at 85% Then… 3 Rounds for time 30 KB swings 53/35 20 T2b 10 cal skiRead more

9 am- Olympic Lift technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 35 Minutes 25 SA Push Press Right Arm 50/35 400m Run or 500m Row 25 SA Push Press Left Arm 400m Run or 500m Row 50 Burpee Pullups 400m Run or 500m Row 75 Jumping Squats to Target (6″ above hand reach) 400m Run or 500m Row      Read more

  Pick a Hero: Holleyman 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 1 Power Clean 225/153 OR….. Zachary Tellier 10 Burpees then 10 Burpees 25 Push-Ups then 10 Burpees 25 Push-Ups 50 Lunges then 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups then 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air Squats 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. Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat...Read more

WWPF  13 min AMRAP 2000m/1600m Ski Erg (switch EMOM) *With remaining time, max double unders (switch every 50)   13 min AMRAP *2000m/1600m Row (switch EMOM) *with remaining time, max Burpee Box Jump    13 Min AMRAP 100/85 Cal Bike (switch EMOM) *with remaining time, max alt sandbag G2S, 100/75  Read more