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

Fight Gone KettleBad 3 Rounds – Complete as many reps as possible at each 1 minute station 1 min Goblet Squats, 53/35 1 min KB SDHP, 53/35 1 min Box Jumps, 20″ 1 min KB Push Press, 53/35 1 min 10m Shuttle Run *Rest 1 Min  Read more

WWPF 0:00 – 10:00 Work up to a max power snatch   12:00 – 22:00 1o min AMRAP: 10 alt power snatches, 135/83 15 Synchronized Hurdle Jumps, 24/20 20 C2B Pull-ups (partner hangs)   24:00 – 34:00 10 Min AMRAP relay: 6 Toes Through Rings 9 Russian Twists, 20/14 12 Situps *Partner holds front plank  Read more