WWPF FOR TIME: 3 Rounds 30 Hang Power Cleans, 135/93 (Partner holds Front Rack) 20 Weighted Push-ups, 45/25 10 Alt Burpee Box Jumps, 30/24   200m Med ball Run Relay, 20/14   2 Rounds 45 Front Squats, 135,93 (Partner holds front rack) 45 Pull-ups (Partner Hangs)   2oom Med Ball Run Relay, 20/14   1 Round 2k Row (Partner holds Front Plank)         Go Beyond the Scale and get a more in depth reading of Body Composition. Ask one of our coaches how to get started!  Read more

15 Min To work Up to Heavey Power Snatch   Then:   50 Dumbbell Snatch 50/35 50 Double Unders 40 Dumbbell Snatch 40 Double Unders 30 Dumbbell Snatch 30 Double Unders 20 Dumbbell Snatch 20 Double Unders 10 Dumbbell Snatch 10 Double Unders   Post Loads and Times to Zen and Comments:  Read more

Bench Press: 4 rm 2 x 4 @85-90%   Then….   3 Rounds of…. 3 min AMRAP Ladder: 1-2-3-4…. Thruster, 95/63 Toes 2 Bar *Rest 2 min between each round *Do not start over. continue working up the ladder during each AMRAP.           Read more

10-15 Minutes to a Heavy Clean Then…. In Any Order with a 23 minute running clock AMCAP (as many calories as possible) 7 Minutes Assault Bike 1 Minute Break AMRAP 7 Minutes Burpee Muscle Ups or Burpee Pullup 1 Minute Break AMRAP 7 Minutes 5 Squat Clean 205/143 30 Double Unders   Mike M practicing handstand holds  Read more

TWOW: 3 x 400m Runs RPE 8 with 2 minute rest 5 x 100m Sprints all out, walk back recovery SKILL WOD: 10 Minutes HS or HS walk  practice. 3×45 sec hollow body handstand hold against wall.  No arch, chin tucked 15 Minutes Peg board practice Tabata Toes to Bar-Practice perfect hollow body, feet together EMOM 5 Minutes 5 Strict Pullups and 5 strict HSPU EXTRA WOD 5 Rounds 25/20 Cal Assault Bike 100m Prowler Push 135/95 Great job to Evan on his 16th place finish at the Crossfit Games this weekend!!Read more