Front Squat 3×5   Then:   Power Elizabeth   21-15-9 Power Cleans(135/93) Ring Dips   Post Loads and Times to Zen and Comments:  Read more

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