WWPF – for time   30 Synchronized Back Squats, 135/93 400m/400m Row Relay (partner holds sandbag front rack, 100/70) 30 Muscle Ups (mix anyway/1 person works @time)   20 Synchronized Front Squats, 135/93 400m/400m Row Relay (partner holds sandbag front rack) 20 Muscle Ups (mix anyway)   10 Synchronized OHS Squats, 135/93 400m/400m Row Relay (partner holds sandbag front rack) 10 Muscle ups (mix anyway)       The Open is coming this Oct!         Read more

Dead Lift   3-3-3   Then   15 Min Running Clock:   800 Meter run   Then:   With Remaining time complete the following or get as far as possible.   6 Deadlifts 225/153 6 Burpee Box Jumps   9 Deadlifts 9 Burpee Box Jumps   12 Dead Lifts 12 Burpee Box Jumps   15 Dead Lifts 15 Burpee Box Jumps   18 Dead Lifts 18 Burpee Box Jumps   Post Loads and Times to Zen and Comments:    Read more

“Cardio Junkie” – 1o min amrap  100m Med Ball Run, 20/14 *Increase DU by 10 reps every round EX: (100m Run/10 DU) (100m Run/20 DU) (100m Run/30 DU)   “Arms of Steel” – Complete Reps 10-9-8-7-6-5-4-3-2-1 Strict Chin-ups Dumbbell Skull Crushers (Use Floor, box or bench)    “Crossfit Skillz WOD” – 10 min amrap Max Effort L-Sit 50′ Handstand Walk (modifications: waiters walk or Shoulder touches) 10 Alt Weighted Pistols   Tater Practices L-sits. Do you?Read more

TWOW: 3 x 400m Runs RPE 8 with 2 minute rest 5 x 100m Sprints all out, walk back recovery 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) -Tabata Chest to Bar Pullups x 8 rounds -3x 10 Deficit HSPU working up to higher deficit every set -50 Toes to Bar as unbroken as possible –EOMOM 10 Minutes- 5 Ring muscle ups-Odd 5 Bar Muscle Ups-Even 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: 5 Rounds 25/20 Cal Assault Bike 100m Prowler Push 135/95 AND…. 3 Rounds 30 Cal Ski Erg 30...Read more

Backward Lunge 3 x 6 per leg Then….. Vicki’s 61st Birthday WOD!!! To be completed any way, straight through, or can be broken up into rounds: 61 Cal Row, Bike or Ski 61 Thrusters 95/63 61 Burpees Happy birthday to our favorite canine trainer, search and rescue team member, and awesome person, Vicki!!  Read more