Bench Press: 3 x 5 (80%) Strict Pull-up (3 sec pause): 3 x m.e.   then…..   Complete in any order 55 Deadlifts, 225/153 55 cal Row 55 shoulder 2 OH, 50’s/ 35’s 55 Toes 2 bar   Pre-order till Sat 11/24.  Read more

Women’s Winter Hoodie (White/black): HERE Women’s Winter Zip-Up Hoodie (Dark Grey/Heather Blue): HERE Men’s Hoodie (White/Dark Smoke Grey): HERE  Read more

EMOM 7 Minutes 1 Snatch Pull 1 Snatch 1 Hang Snatch Then….. AMRAP 16 Minutes 50 Double Unders 40 Wall Balls 30 HSPU 20 Power Snatch 115/83 10 Muscle Ups Congrats to Emmy B and Steve P on their 3rd place finish this weekend!Read more

TWOW: 800, 600, 400, 200, 400, 600, 800m Runs.  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 -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -EMOM 5 Minutes 5/3 Ring Muscle Ups (try strict, then kip when necessary) -Tabata C2B/T2b alternating each round for 8 total rounds (4 each) 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 18.4 21 deadlifts, 225 lb. 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb. 50-ft. handstand walk...Read more

Back Squat 4 sets x 3 reps @85-90% 3 sets x 20m barbell walks up to 110%   Then….   Tabata : 20 sec work / 10 sec rest (alt Movements)   KB Sumo Deadlift High-pulls 70/53 L-hang (Bar or Rings) Russian KB Swing 70/53   Can’t do an L-hang try the variations in THIS VIDEO  Read more