EMOM 7 Minutes 1 Snatch 1 Hang Snatch 1 OHS Then…… AMRAP 17 Minutes 5 Muscle Ups 100′ Waiter Carry 53s/35s with KB or 50s/35s with DB 10 Strict HSPU 100′ Waiter Carry 15 Power Snatch 135/93 100′ Waiter Carry DB Waiter Carry            Read more

TWOW: 8x 400m run with 100m walk recovery.  Run at RPE 7 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) -EOMOM 10 Minutes- 5 Ring muscle ups-Odd 5 Bar Muscle Ups-Even -3x ME Unbroken Double Unders (If less than 100 unbroken, accumulate 300 Double Unders, as unbroken as possible -30 Ring Dips with 3 second pause at bottom of 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: From the 2019 Crossfit Games: FIRST CUT 4 rounds: 400-m run 3 legless rope climbs 7 squat snatches (130 | 185 lb.) Time cap:...Read more

Barbell Lunges 3 sets of 8 reps Increase weight from last week or increase deficit. Then… 22-16-10 Single Arm Ring Rows, Right arm Single Arm Ring Rows, Left Arm Single Arm DB Thrusters 50/35Read more

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian NO YOGA TODAY! Endurance: In Any Order, no break in between: AMRAP 12 Minutes 5 Toes to Bar 10 Cal Bike, Row or Ski 15 Burpees AMRAP 12 Minutes 200m Sprint 100m Jog AMRAP 12 Minutes Jackie-AMRAP Style 1000m Row or Run 50 Thrusters 45lbs 30 PullupsRead more

3 rounds:Not For Time in groups 8-10 reps Single arm incline dumbbell bench (Heavy as possible, 3sec eccentric) immediately into; 1min. of barbell bicep curls 45/35 Then… 3 rounds: 1min. of close grip push-ups Immediately into; 1min. of alternating DB hammer bicep curls Rest 1min. Finisher…is a surprise ☠😁 Suzanne hitting 5 reps at 93lbs!Read more