TWOW: 5 x 400m Run with 200m walk recovery at 80% 5 x 200m Run with 100m walk recovery at 90% Skill WOW: 10 Minutes HS Walk practice, try to stay in hollow body, chin slightly tucked, add obstacles if good at hs walk HS position Practice: against wall in hollow body position, 3×20 shoulder touches 15-20x strict false grip ring pullup + strict ring muscle up, rest as needed to complete 15-20 30 Strict HSPU, no deficit, as unbroken as possible Pegboard ascent x 8, rest as needed Extra WOD: 3 Rounds 25/20 Cal Assault Bike 50′ DB Lunge (regional style, 1 OH, 1 front rack) 70/50 And… 5 Rounds 500m Row 500m Ski Erg 400m Run AFAP(as fast as possible), 2 Minute rest after each round      Read more

10 Rep Max Back Squat Then 2 sets of 10 at 80% 12 min EMOM 1st mintue 1 legless Rope Climbs (pick a version that keeps you working 30-45 sec) 2nd minute 25′ KB Walking Lunge 53’s/ 35’sRead more

Olympic Lifting 9am (Coach Amie) A.) Snatch Pull Mechanics B.) Snatch Pull + Snatch C.) Snatch RDL / Snatch High Pull   Endurance 10am Open Gym 9-11 0:00-10:00 7 EMOM 100m Sprints 10:00-30:00 1 Mile Run Then, with remaining time: 10 Burpees 20 Pullups 30 Pushups 40 Situps 50 Double UndersRead more

Saturday Schedule:   8am and 9am:  Crossfit Class 10am to 11am:   Open Gym 11am: Team comp and Fundraiser to help send Evan Haines to the the CrossFit Games.   Deadlift 3×2   Then:   5 Rds of:   12 Deadlifts (135/95) 10 Hang Power Cleans (135/95) 6 Front Squats (135/95) 4 Shoulder to Overhead (135/95)   Post Loads and Times to ZEN and Comments:  Read more

Jerk : 3-3-3   Then….   WWPF AMRAP 21 MIN 50 Cal Row 50 Synchronized Wall Ball Shots   40 Cal Row 40 Alt Strict Pull-ups   30 Cal Row 30 Synchronized Pistols   20 Cal Row 20 Alt S2OH, 155/103 (Partner holds Front rack)   10 Cal Row 10 Synchronized Burpee BMU              Read more