WWPF : In Teams of 3  * Teammates may not work on the same movement at the same time.  * teams can start in any order    ::Running Clock:: Must Complete…. 90 Cal Bike 90 Cal Row 90 Cal Ski Erg   Then…   Must Complete… 60 Sandbag Ground 2 Shoulder, 100/75 60 Deadlifts, 275/183 60 Burpee Box Jumps, 24/20   Then…   Must Complete… 30 Rope Climbs 30 weighted strict pull-ups, 20/14 30 Wall Climbs      Read more

Front Squat 5-5-5   Then:   50 Double Unders 50 Situps 50 Wall Balls 35 Double Unders 35 Situps 35 Wall Balls 20 Double Unders 20 Situps 20 Wall Balls   Post Loads and Times to ZEN:  Read more

CrossFit Cardio- 10 Min Cap 42-30-18 Cal Ski Erg Target Burpee   CrossFit Upper-Body Building Ladder – 10 min cap Bent Over Row, 95/63 (1-2-3-4-5-6-7-8-9-10-11…..) Strict Dips:  (1-2-3-4-5-6-7-8-9-10-11…)   CrossFit Core 10 Min AMRAP 15  sec L-Sit 10 Stiff Arm Russian Twist (stay light) 5 Strict Toes 2 bar     HARSH ATTACKING THE L-SITRead more

15 Minutes to Heavy Clean and Jerk Then…. From the 2019 Crossfit Games THE STANDARD-18 Min Cap Grace- 30 Clean and Jerks 135/93 30 Muscle Ups (50 pull +50 push) Isabel- 30 Snatches 135/93   Tia Toomey and Matt Fraser, Crossfit Games ChampionsRead more

TWOW: 20 Minute Run, Fartlek Style (400m at 80%, followed by 200m at 50%) or if no way to calculate distance, 1:20 at 80%, 0:30 at 50% 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) -30 Ring Dips with 3 second pause at bottom of each -3×5 Strict Ring Pullups to Chest, pause 3 seconds at top of each, lower yourself slowly (3 count) -3x 7-10 Strict Deficit HSPU 7″/4″ -5 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 AFAP- All out sprints, 3 minute rest between sprints 50/40...Read more