TWOW: 8x 200m Sprint at RPE 8.  Rest 90 seconds 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) -Tabata C2B (keep steady throughout) -EMOM 5 Minutes- 3 Ring muscle ups with 3 extra dips after 3rd muscle up -300 Doubles Unders as unbroken as possible.  Use weighted jump rope if available Extra WODs: Workout 18.5 = 12.5 = 11.6 Complete as many reps as possible in 7 minutes of: 3 thrusters 100/63 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. If you complete the round of 18, go...Read more

Front Squat: WEEK 1 Test 1RM   Then..   FOR TIME: 150 Kb Swings, 53/35 *10 Strict HSPU every time you break on the KB swings   It’s not too late to sign up for The Open! We want to encourage EVERYONE to sign up and be apart of this fun world wide community event. SIGN UP HERERead more

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: In any order, no break: AMRAP 15 Minutes 400m Run 20 Burpees onto Plate 20 OH Lunge with Plate 45/25 And… AMRAP 15 Minutes 400m Run 50 Double Unders 50 Air SquatsRead more

Happy Birthday Bill Brown! Enjoy the Filthy Fifty-Five! For time: 55 Box jump, 24 inch box 55 Jumping pull-ups 55 Kettlebell swings, 1 pood Walking Lunge, 55 steps 55 Knees to elbows 55 Push press, 45 pounds 55 Back extensions 55 Wall ball shots, 20 pound ball 55 Burpees 55 Double undersRead more

WWPF FOR TIME: 51/51 DU Relay 51 Synchronized KB Swings, 53/35 51/51 DU Relay 51 Strict Pull-ups (Partner Hangs)  51/51 DU Relay 51 KB Thrusters, 53’s/35’s (1 person works @ time) 51/51 DU Relay 51 Toes 2 Bar (Partner Hangs)         Read more