WWPF – For Time   10 Alt Box Jumps, 24/20 10 Synchronized Kb Swings, 53/35 50 Power Snatch, 95/63   20 Alt Box Jumps 20 Synchronized Kb Swings 40 Power Snatches, 115/73   30 Alt Box Jumps 30 Synchronized Kb Swings 30 Power Snatches, 135/83   40 Alt Box Jumps 40 Synchronized Kb Swings 20 Power Snatches, 155/93   50 Alt Box Jumps 50 Synchronized Kb Swings 10 Power Snatches, 175/103     Saturday Nov 10Read more

Front Squat 3×5   Then   Jackie:   1000 Meter Row 50 Thrusters 30 Pullups   Post Loads and Times to ZEN and Comments:  Read more

RDL: 3 X 8 Strict Pull-ups: 3 x M.E.   Then…   Complete the following in any order…..  5-Minute AMRAP 500m Row Max-Rep Toes 2 bar   2 min rest   5-Minute AMRAP 40/30 Cal Bike Max Shoulder 2 OH, 135/93   2 min rest   5-Min AMRAP 400m Run Max Reps DU              Read more

EOMOM 10 Minutes Odd: 4 Muscle Ups (Scale number if needed) OR 5 Ring Dips if no Muscle Up Even: 1 Clean + 2 Hang Clean Then….. From Crossfit HQ Team Series 2018 20 Squat Cleans 135/93 20 Squat Cleans 185/123 20 Squat Cleans 225/153 10 Minute CapRead more

TWOW: 8x200m Run 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 Ring Muscle Ups-Scale number according to ability 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: From Crossfit Team Series 2018 5 Rounds 50 Double Unders 50′ OH DB Lunge 50/35 (one dumbbell) AND 3 Rounds 12 Strict HSPU 8 Bar Muscle Ups 4 Snatch (squat) 155/103  Read more