TWOW: 4 Rounds 400m Run/200m Farmer carry 53s/35s no rest between rounds Skill WOW 10 Minutes HS walk practice Tabata Toes to Bar x 8 rounds 20x False Grip Ring Pullup to chest with 3 second hold at chest EMOM 5 Minutes 4/3 strict ring muscle ups or 5/4 Kipping Ring Muscle Ups or 15 Ring muscle ups total if you cannot string together yet 30 Strict HSPU-if easy, add deficit Extra WOD 3 Rounds 20 Cal Assault Bike 16 OH Walking Lunge with Axle Bar 155/105Read more

Front Squat 3×2 with 3 second pause on both reps Then…. AMRAP 12 Minutes 15 C2B Pullups 15 Thrusters 95/63 Great job to Marco on his 2nd Crossfit Regional this past weekend! Thousands of people try to get there, 40 make it.  He did a great job!      Read more

9 am Olympic Lift Class 10 am Endurance 9-11 am Open Gym Endurance In any Order- 3 Min Break between workouts AMRAP 15 Minutes 200m Run 20 Wall Balls 20 Burpees 20 Box Jumps 24/20 AMRAP 15 Minutes 250m Row or 200m Run 20 DB Snatches 50/35 20 Sit Ups 20/10 Cal Assault Bike Today is the last day of the Atlantic Regionals.  Watch Marco compete at games.crossfit.com  Read more

Power Clean 3-3-3-3-3   Then:   7 rounds for time of:   7 Power cleans 135/93 7 Burpee pull-ups   Post loads and Times to Zen and Comments:  Read more

WWPF 0:00 – 13:00 Work up to a heavy snatch   15:00 – 35:00 20 min Partner Relay 1 Rope Climb 3 BMU (scale with 5 c2B Pull-ups or pull-ups) 50′ Front Rack DB Lunges, 50’s/35’s                     13:00 –Read more