WWPF 50′ DB Lunge Relay, 50’s / 35’s 40 Planking Burpees 40 Alt Box Jumps, 24/20 10 Alt Rope Climbs   50′ DB Lunge Relay 30 Planking Burpees 30 Alt Box Jumps 8 Alt Rope Climbs   50′ DB Lunge Relay 20 Planking Burpees 20 Alt Box Jumps 6 Alt Rope Climbs   50′ DB Lunge Relay 10 Planking Burpees 10 Alt Box Jumps 4 Alt Rope Climbs  Read more

Clean and Jerk 3-3-2-2-1-1-1   Then:   12 Min Ladder of:   2 Power Clean and Jerks 135/93 2 Toes to Bar 21 Double Unders   4 Power Clean and Jerks 4 Toes to Bar 21 Double Unders   6 Power Clean and Jerks 6 Toes to Bar 21 Double Unders   8 Power Clean and Jerks 8 Toes to Bar 21 Double Unders   10 Power Clean and Jerks 10 Toes to Bar 21 Double Unders   etc etc etc…….   Post loads and Reps Completed to ZEN and Comments:  Read more

Front Squat: 3 x 5 @ 80%   Then…   For Time:  15 OHS, 115/73 30 Pull-ups 15 Front Squats, 155/93 20 C2B Pull-ups 15 Back Squat, 185/123 10 Bar Muscle Ups   SIGN UP HERE Looking for Judges to Sign up as well!    Read more

15 Minutes to a heavy Snatch Then…. Crossfit Open WOD 13.1 AMRAP 17 Minutes  40 Burpees to target 75/43 pound Snatch, 30 reps 30 Burpees 135/73 pound Snatch, 30 reps 20 Burpees 165/98 pound Snatch, 30 reps 10 burpees 210/118 pound Snatch, as many reps as possibleRead more

TWOW: Alternate Run/Row, no breaks 500m/500m, 400m/400m, 300m/300m, 200m/200m, 100m/100m RPE 7 Then…. EMOM 7 Minutes 100m Sprints RPE 8 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) -Ring Muscle Up Complex: As many as possible in 15 Minutes 2 Strict Ring muscle ups +3 Kipping -10x Peg Board Ascents 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 WOD 13.1 MEN – includes Masters Men up to 54 years old Proceed through the sequence below completing as many reps as possible in 17...Read more