WOD 11/4/19

Skill: Pull-up/Muscle up Progressions Spend 15-20 Minutes working on pull-up/muscle-up progressions WOD: 10 Min EMOM 2-3 Muscle-ups (or appropriate pull-up version) Rest 3 minutes, then 10 min AMRAP 500 m row 10 wall balls 10 KB SDLHP Post: 50 GHD...

WOD 10/16/19

Strength: Snatch Complex E2MOM x 12: 1 Squat Snatch + 2 OH Squats, inc weight each round WOD: 20 Min EMOM 9 Deadlifts (225/155) :30 max cal bike 9 Box Jumps (30/24) :30 max Double Unders Post: Pick a skill you need help/practice with and work on it for the remainder...

WOD 10/15/19

Skill: Ring Muscle-ups Spend 15 Min working on ring muscle-up progressions WOD: 5 RFT 2 Hang Squat Cleans (135/95) 4 SDLHP 6 TTB 8 HSPU 10 Cal Row Post: 400 m Farmer Carry  

WOD 10/14/19

Great job on 20.1, Everybody- It was a tough workout! I’m looking forward to seeing what 20.2 holds! Strength: 6 x 3 Paused Backsquats (2 second pause at the bottom) Increase weight each set WOD: 10 Min AMRAP 9 Thrusters (95/65) 6 C2B Pull-ups 30 Dubs Post: A)...

WOD 10/9/19

As a reminder, the Open starts Thursday evening! We will be doing the WODs during Friday classes, and Saturday morning at 9 AM at Razorback! If you would like to officially sign up, go to games.crossfit.com and get signed up! Strength: Push Press 4 x 6 @ 60% 10 Ring...