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Performance - Week 6 of 8 Work Capacity A. 12:00 EMOM (Alternate Each min) Even- 3 Kip Pull-ups Odd- 7 OVHD Squats B. w/ Partner 8 Rounds 500 M Row 7 KBS @ 24K 7 Burpees *Jump Rope active recovery while partner works *Total Combined Time...

Floor Press 5×3 (31X1) Work to a heavy Turkish get-up between sets. Then In pairs complete 20 minute AMRAP of 10 DB Push press (20kg/15kg) 20m Plate push 60m DB Farmers carry (20kg/15kg) 1 Person completes 1 round while other rests. Post weight. Rounds...

  A PSA from Kelly Starrett of Mobility WOD:   Athletes Don’t Wear Flip-Flops   “Hey MWod Beasts,   Ok. Let’s get into it. Self respecting Athletes don’t wear flip-flops. I know where you live it&rsquo...

Sunday-Iron Girl 5K. You can read all about it HERE. It was a great day with my oldest daughter! Calories:483 Steps: 26,655   Monday-CrossFit. (A) Build to a heavy Squat Clean. * 15 minutes. (B) For Time Complete 4 Rounds of: – 400M...

We’ve got pistols on the menu later this week. First time we are throwing them into a workout. Coaches will be going over scaling options but go ahead and check them out beforehand. Progression 1 Progression 2 Progression 3 Progression 4 If you...