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

9am: Oly with Amie 10am: Endurance with Brian 11am: Yoga with Brantlee   ENDURANCE  WOD AMRAP 35 Minutes 10 Pull-ups 15 Burpees 20 OH Plate lunges 25 DU * 1 mile run or Row or Bike (55/45cal) @ 10 min and 25 min Mark. * Workout complete after 2nd Mile              Read more

EMOM 10 min 3 OHS 30 DU   then…   Death By…. (complete 1 rep of each min 1, 2 reps of each min 2, 3 reps of each min 3…and so on) Power Snatch, 95/63 Box Jump, 24/20  Read more

WWPF 0:00 – 12:00 Row 2k – Partner Hangs (switch when partner drops from bar)   14:00 – 20:00 6 Min AMRAP Max Reps Ground 2 OH (switch as often as needed) Choose Weight: 95/53 , 115/73, 135/93, 185/133   22:00 – 35:00 AMRAP 13 minutes 10-1 Synchronized Thrusters, 95/63 Synchronized Burpees over bar *MaxMU with remaining time. Scale with pullups     Our New Year Competition has been announced and registration is up! Sign Up HERE!   Read more