TWOW-Track workout of week-To be done on rest day as active rest 800m, 600m, 400m, 200m Rest 1:1 *Done at 7 RPE or 70% Followed by EMOM 10minutes 100m Sprints Skill WOW(workout of the week): 30 Strict HSPU UBAP (unbroken as possible) if this is easy, add 45lb plate deficit Tabata C2b/T2b alternating rounds for 12 rounds instead of 8 (6 per movement) EMOM 5 Minutes 2 Strict Ring Muscle Ups+2 Kipping 10 Min HS Walk Practice Extra Conditioning These can be done as add ons to regular wods whenever you feel. Conditioning: 4 Rounds 25 UB Wall Balls 50 UB Double Unders 7 UB Ring Muscle Ups *2-3 Minute rest between rounds, to be done as all out sprints* 5 Rounds 10 DB Squat Cleans 50/35lb dbs (2 dumbbells, one head of db must hit the ground) 10 Burpees over dumbbells *No rest between rounds*Read more

15 Minutes to a Heavy Clean and Jerk   Then…. In any order   AMRAP 5 Minutes 200m Run 5 Ring Muscle Ups *3 Minute Break* AMRAP 5 Minutes 9 HSPU 6 Burpees Over Bar 3 Clean and Jerks 185/133 *3 Minute Break* AMRAP 5 Minutes 15/10 Cal Bike 15 Thrusters 95/63    Read more

Front Squat: 3 x 3 (pause 1 & 3)   Then …   10 Min AMRAP 16 Bulgarian Split Squats (8 each leg), 50’s / 35’s 50′ Farmers Carry, 50’s / 35’s 12 Weighted Sit-ups, 50/35’s  Read more

Crossfit Triathlon 2 Mile Run 200 Double Unders 2000m Row  Read more

2018 Crossfit Regional Event 5 50 handstand push-ups 50 toes-to-bars 50-cal. Assault Bike 50 dumbbell box step-overs 70/50 24/20 50-ft. right-arm dumbbell overhead lunge 50-ft. left-arm dumbbell overhead lunge 30 Minute CapRead more