EMOM 7 Minutes Snatch+Hang Snatch+OHS Then….. AMRAP 20 Minutes 10 Muscle Ups 20 Toes to Bar 30 Squat Snatch 95/63 40/30 Cal Bike 50 Cal Row   The 5/6am crew cleaned up nicely for Maria’s weddingRead more

TWOW: 3x 800m Run at RPE 6 3x400m Run at RPE 6 Rest 2 Minutes between 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 T2B (try to keep same reps each round) -EMOM 5 Minutes 5 Bar 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 WODs: From the Crossfit Games 2013 The Cinco 3 Rounds 5 Deadlifts 405/265 5 right leg weighted pistols 53/35 5 Left leg weighted pistols after 3 rounds do 80′ handstand walk right into The Cinco II 3...Read more

Back Squat 4 sets of 2 @90-95% of 1 rep max Then: 3 Barbell Walks of 20m at 100-130% of 1 rep max Then: EMOM x 12 1st min Max Effort Reps Bent over Alt KB Rows 53/35 2nd min Max Effort Reps Alt KB Push Press 53/35 3rd min Max Effort for Reps Lateral Box Jump Overs 24/20 CFWC reppin’ at Brian’s Run!  Read more