TWOW: 8x200m Run at RPE 8, 200m walk recovery 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 each minute) -30 Ring Dips with 3 second pause at bottom of each (break into sets as needed) -EMOM 5 Minutes 5 Ring Muscle Ups-Scale number according to ability 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 WOD: From Crossfit Team Series 2018 5 Rounds 50 Double Unders 50′ OH DB Lunge 50/35 (one dumbbell) AND 3 Rounds 12 Strict HSPU 8 Bar Muscle Ups 4 Snatch (squat) 155/103Read more

Back Squat Week 2: 3 x 3 70%x3 reps 80%x3 reps 90%x3 reps   Then…   Dumbbell Elizabeth 21-15-9 DB Split Clean 50’s/35’s alt forward foot. Ring Dips  Read more

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: 4 Rounds 50 Double Unders 40 Air Squats 20 KB Swings 50/35 10 Toes to Bar 100m Single Arm Waiter Carry 53/35 (switch at 50m) 600m Run Megan Elder RX’ing the sandbag  Read more

CrossFit Open WOD 20.1   10 rounds for time of:   8 ground-to-overheads, 95/65 10 bar-facing burpees   Time cap: 15 minutes   ……..Ground to Over Head can be a Clean & Jerk or a Snatch.     Post Scores to Comments, ZEN, and Games Site if you are registered.  Read more

WWPF For Time : 40 OHS, 95/63 50 synchronized Wall Ball Shot, 20/14 18 alt Strict pull-ups (partner hangs)   30 OHS, 115/73 50 alt box jumps, 30/24 18 alt strict pull-ups (partner hangs   20 OHS 135/83 50 Partner Med ball sit-ups, (over the box), 20/14 18 alt strict pull-ups (partner hangs)   10 OHS, 165/103 50 planking burpees 18 alt strict pull-ups -The Open is here!  -20.1 is here! -Show off your fitness HERE  We are doing the Open Workouts at 8am and 9am sat morning   Read more