RDL: 3 x 5 Front Plank: 3 x 1:00 (max weight)   Then…   “The Mark Janus” 21-15-9 Hang Power Clean Front Squat Jerk #135/#93 Morgan and Dani finishing 3rd in their division!Read more

Bench Press 1 RM Then…. AMRAP 16 Minutes 200 Double Unders 200′ DB OH Lunge 50/35 (switch arms every 25′) 50 Alt DB Snatch 50/35 50 Pushups Max Burpee Muscle Ups with Remaining Time (ring or bar) Kat being lean and mean on the bike  Read more

TWOW: 6x Split 300s (sprint 200m. jog 100m, sprint 100m) at RPE 8, 200m walk recovery Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec 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) -Tabata Toes to Bar (try to keep consistent throught 8 rounds) -10-20 Strict Ring Muscle Ups with towel between feet (don’t let towel drop) -20 weighted pistols per leg 53/36 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: Crossfit Open 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 50/35...Read more

Front Rack 📦 Step-up 5 rep max!   Then…   15 min EMOM rotate each minute 12 Wall Ball 20/14 10/8 cals bike 1 legless/2 regular Rope Climbs  Read more

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: 800m Run or 1000m Row 50 Pullups 800m Run or 1000m Row 50 T2B 800m Run or 1000m Row 50 Burpees 800m Run or 1000m Row *Must bike 30/20 Cal during workout* Wut?  Read more