RDL: 3 x 5 L-Sit: 3 x M.E *try different variations (hang, parallettes, rings)   THEN…   3 Rounds 21 Wall Ball Shots, 20/14 30 Double Unders 15 Russian Twists, 20/14 20 Double Unders 9 Strict Med Ball Pull-ups, 20/14 10 Double Unders    Sat Feb 9 Looking for judges sign up HERERead more

EOMOM 10 Minutes 3 Muscle Ups-ODD 3 Hang Snatch @ 75%+-Even Then…. 21-15-9 Hang Snatch 115/83 C2B Pullup Cal Bike or Row    Read more

TWOW:  10x 100m Hill Sprints at RPE 9, walk back 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) -5 sets of as many unbroken ring muscle ups as possible.  Rest as needed between sets 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 14-cal. row And….. 100 Burpees as unbroken as possibleRead more

Front Rack 📦 Step up 4 sets of 7 reps @ 84% then… 38 Butlermakers for time 50’s / 35’s in honor of Coach Jenny’s 👵🏾 birthday!🎂 She requested a special player’s choice cash in or cash out of 38 cals on the Fan Bike. 😸Read more

9 am- Olympic Lift Technique Class with Jenny 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance In Any Order, no break between AMRAP 12 Minutes 50 Double Unders 30 Sit Ups 20 KB Swings 53/35 AMRAP 12 Minutes 20 Burpees 20 Ring Rows 20 Air Squats AMRAP 12 Minutes 30 Jumping Lunges 15 Pushups 5 Strict Pullups    Read more