WWPF 50 OHS Squats, 95/63 (mix reps anyway) 100m Farmers Carry Relay , 70’s/53’s (both do 100m) 50 Toes 2 Bar (partner hangs) 100m Farmers Carry Relay   40 Front Squats, 155/103(mix reps anyway) 100m Farmers Carry Relay 40 C2B Pull-ups (partner hangs) 100m Farmers Carry Relay   30 Back Squats, 185/123 (mix reps anyway) 100m Farmers Carry Relay 30 Strict Pull-ups (partner hangs) 100m Farmers Carry Relay   Summer Youth Fitness is over but our Fall Program Starts September 3rd!  Read more

Hang Squat Clean 2-2-2   Then:   5 Rounds of:   15 Deadlifts (135/95) 12 Hang Power Cleans (135/95) 9 Burpees Over Bar   Post Loads and Times to ZEN and Comments:  Read more

Crossfit Cardio – 10 min AMRAP 300 DU 50 Med Ball Cleans, 20/14 *Max Cal Bike with remaining time   CrossFit Strongman – For Time (10 min cap) 15 Sandbag Ground2Shoulder, 100/75 200m Run, 100/75 10 Sandbag G2S 200m Run 5 Sandbag G2S 200m Run   CrossFit Core- Accumulate the following in any order (10 min cap) 1:00 L-sit 3:00 Min Front Plank, 45/25 50 Russian Twists, 20/14  Read more

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