TWOW: 10x 100m sprint forward, 100m jog backward Really focus on hamstrings on backward jog.  Sprint at 9 RPE jog at 5 RPE Skill WOW 10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level 3x45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest 5x Peg Board climb, rest as needed in between.  Peg board tips: Try to use false grip instead of neutral grip. Stay close to the wall, keep arms bent.  Keep chin above pegs.  Keep knees bent and push balls of feet into wall.  Shoes with good tread will be best. EMOM 5 Minutes of 5 Strict C2B Pullup AND 5 Strict Ring Dips (do both each minute) EMOM 5 Minutes 4/3 Ring 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...Read more

2 rep max Back Squat then 2 x 2 at 90-95% 20-15-10-5 KB Swings 70/53 Burpee Toes to BarRead more

Olympic Lift Technique Class 9am Endurance WOD 10am Yoga with Brantlee 11:15am Olympic Lift Class Pause Snatch-Build to a Heavy Double Pause Jerk-75%/2×4 Endurance AMRAP 35 Minutes 800m Run 10 Strict Pullups 15 Burpees onto Plate 45/25 20 Weighted Lunge 45/25 500m Row Yoga with Brantlee will be at 11:15 am today!  Read more

Strict Press 3-3-3 Then…. AMRAP 13 Minutes 200m Run 8 Front Squats 155/103 8 Burpees Over Bar 1 Rope Climb Sign up for our free trial Yoga class with Brantlee on Sunday at 11:15am https://crossfitwc.com/schedule/    Read more

WWPF 200m Farmers Carry Relay, 70’s/53’s (Switch every 100m)   21-15-9 Hang Cleans, 165/113 (partner holds front rack) Synchronized HSPU   400m Farmers Carry Relay , 70’s/53’s (Switch every 100m)   9-15-21 Shoulder 2 OH, 165/113 (partner holds front rack) Synchronized Toes 2 Bar   200m Farmer Carry Relay, 70’s/53’s (switch every 100m)     Register HERERead more