15 Minutes to work up to a heavy Hang Snatch Then…… In Any Order 10 Ring Muscle Ups 15 Bar Muscle Ups 20 Cal Bike 30 Hang Power Snatch 95/63 40 Barbell Lunges 95/63 50 BurpeesRead more

TWOW: 6 X 400m Run with 200m Walk Back Recovery.  400m runs at RPE 8 SKill WOD: 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) -EMOM 5 Minutes 4/3 Ring Muscle Ups (scale reps per minute as needed, try to be unbroken, but can be as many as 2 sets if needed) -Tabata T2B, stay consistent throughout all 8 rounds -5 rounds 10 unbroken bar muscle ups (scale reps as needed)-rest as needed in between so that mu remain unbroken 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...Read more

Welcome the newest member of our pack, Tucker. 10MIN. AMRAP 95/73 5 Power Cleans 5 Deadlifts 5 Floor Press 2 min break 10MIN. AMRAP 115/83 3 Power Cleans 3 Deadlifts 3 Floor Press 2min rest 10MIN. AMRAP 135/103 1 Power Cleans 1 Deadlifts 1 Floor PressRead more

9 am- Olympic Lifting with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: 5 Rounds 20 Ring Rows 20 Pushups 20 Squat Clean Wall Balls   20 Med Ball Situps 400m Run Pre-order tanks and crop tops by 6/19!  https://crossfitwc.com/pre-order-ladies-crop-tops-mens-tanks/Read more

Bench Press: 5 x 1 (90-95%) Weighted Chin-ups: 5 x 5   Then…   TEST: “HELEN” 3 Rounds: 400m Run 21 Kb Swings, 53/35 12 Pull-ups     PRE-Order By 6/19/19 HERERead more