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

Front Rack Barbell Box Step-up 6 sets of 5 @77% of last weeks weight Then 10min AMRAP 50 ft Crab walk 10 Ring Push-ups 20 Alt SA Russian Swing 53/35  Read more

9 am- Olympic Lift Technique Class with Tolbert 10 am- Endurance withBrian 11:15 am- Yoga with Brantlee Endurance: AMRAP 35 Minutes 600m Run 5 Strict Pullups 10 Pushups 20 V Ups 30 Barbell Thrusters 45/33 40 Double Unders *Must row 2 x 500m and Bike 2 x 30/20 Cal at some point*          Read more

Push Press   3-3-3   Then:   15 Min AMRAP of:   15 Box Jumps (24/20) 12 Push Presses (115/83) 9 Pullups   Post Loads and Times to ZEN and Comments:Read more

WWPF For Time   500m Row / 500m Row Relay 55 Deadlifts (partner holds DL/Switch every 5), 225/153   400m Row / 400m Row Relay 45 Toes 2 Bar  (synchronized)   300m Row / 300m Row Relay 35 Deadlifts (partner holds DL/ Switch every 5)   200m Row / 200m Row Relay 25 Toes 2 Bar (synchronized)   100m Row / 100m Row Relay     Are you Getting enough Greens?  IN STOCK @CFWC NOW! Read more