In teams of two: Partner A works the first minute, partner B the second.  Tally your reps, high score wins minutes 1 & 2 amrap hspu minutes 3 & 4 amrap walking lunge steps w/ sandbag 60/40 minutes 5 & 6 amrap pull ups minutes 7 & 8 amrap power snatch 115/75 minutes 9 & […]

5:30pm class…we are moving class to 4pm tonight so we can support our Cody Broncs and make it to the 6pm game.  Sorry for any inconvenience. Go Broncs! Overhead Squat work up to a heavy single 7 RFT: 7 C2B Pull ups or 2 Muscle ups (pick the one you need to work on more) […]

10 minutes of hand stand training Use this time to practice this skill, 4 rounds of either: Hand stand holds (you pick time :15, :30, :45, 1 min. rounds) Hand stand hold on wall (facing) to taking steps off wall Partner assisted hand stand walking Hand stand walk for distance  WOD 80 double unders 30 […]

Rest Day.  

“Kelly” 5 RFT: 400m Run 30 Box Jumps, 24/20 30 Wall Balls, 20/14 You choose: 30 chest to bar pull ups OR 15 muscle ups *every time your drop, break 1 minute