RDL: 3 x 5 Weighted Strict Pull-up: 3 x 5   Then…   For Time 400m Run 21 Pull-ups 21 Deadlift, 225/153 300m Run 15 C2B Pull-ups 15 Deadlifts 200m Run 9 BMU (Scale w/Burpee Pull-up) 9 Deadlifts                 Pre-Order HERE until Monday Oct 8Read more

EMOM 7 Minutes 3 Hang Snatch Then…… AMRAP 18 Minutes 25 Cal Row 25 Snatch (Squat) 115/83 25 Burpees over Bar 25/15 Cal Bike 25 HSPU  Read more

TWOW: 3x1000m Run Rest 1:1 RPE 7 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 -Test: Max UB Bar Muscle Ups -EMOM 7 Minutes 5 Strict Pullup and 5 Strict HSPU 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 WOD: From 2018 Crossfit Team Series 10-9-8-7-6-5-4-3-2-1 Bar Muscle Up Snatch (squat) 95/63 *if done with a partner, partner 1 does 10 and 10, then partner 2 does 10 and 10* AND 1-2-3-4-5-6-7-8-9-10 D Ball over shoulder (onto blue mat) 1 Peg board ascent between roundsRead more

One & A Quarter Front Squats 5×5 @ 70-75% (same weights as last week with 2 more work sets!) Then… 12 min EOMOM 1st min Russian Swings 70/53 2nd min Double Unders 3rd min Barbell Twists (an empty barbell is plenty, the video the demo is slow our goal is to be dynamic but controlled)Read more

Fall gear is available for pre-order until Monday October 8th MEN’S BASEBALL TEE – CLICK HERE WOMEN’S PURPLE BASEBALL TEE – ORDER HERE WOMEN’S BLACK/GREY BASEBALL TEE – ORDER HERE     GREY AND WHITE THERMALS – ORDER HERE NAVY BLUE THERMALS – ORDER HERE  Read more