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

DB Elizabeth For Time: (Go FAST) 21-15-9 DB Power Cleans 50/35 Dips (Rings or off of a box or something about 20” off the ground. You can put the DB on your lap for added weight.) Rest 5min. (Repeat in reverse order… 9, 15, 21) “I say, you’re moving rather slow peasants.”Read more