Bench Press: Test 1RM   Then…      Strict Diane 21-15-9 Deadlift, 225/153 Strict HSPU Then… CASH OUT: 50 Box Jumps, 24/20     Sign Up HERERead more

EMOM 7 Minutes 1 Snatch Pull 1 Snatch 1 Hang Snatch Then….. AMRAP 16 Minutes 15 Burpee Muscle Ups 30 Toes to Bar 15 Hang Snatch 115/73 30/25 Cal Bike    Read more

TWOW: 20 Minute Sled Pull (move the whole time, will not be a run), every 5 minutes release sled and sprint 200m Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -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) -10x V Sit Rope Climb to 15′-rest as needed between.  Can use legs for descent -Tabata C2B Pullups, stay consistent each round -EMOM 5 Minutes 5/3 Ring Muscle Ups 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: 10 Rounds 200m Run 1 Legless Rope Climb AND……. 10 Rounds 250m Row 3 Bar Muscle...Read more

Tempo Back Squat: 6-6-6 3s drop 3s pause 3s up Rest 2-3 min between Then… 15min AMRAP with a single DB 10 DB push press (5each arm) 50/35 10 DB Swings (5each arm) 10 DB 📦 Step-upsRead more

9 am- Olympic Lift Technique 10 am- Endurance 11:15 am- Yoga Endurance: AMRAP 35 Minutes 10 Strict Pullups 20 Burpees 30 Wall Balls 40 Lunges *Every 5 Minutes run 400m (5:00, 10:00, 15:00, 20:00, 25:00, 30:00)* Don’t forget to watch Rob, Marco, Steph and Selena compete in the Crossfit Games Sanctional event, the Mid Atlantic Crossfit Challenge this weekend!Read more