Wod 3 Rounds of: 12 Target Burpees 6″ above finger tips 21 power Snatches (80/115) Skill x 10 min Work on Handstand walk and/or push ups 3-4 rounds of: 30 sec handstand hold without coming off the wall 3-5 HSPU 45 sec – 1 min Handstand walk practice Warrior Throwdown We have about 6 teams […]

TEAM WOD 20 min. AMRAP 2 HSPU 4 pull ups 8 kb swings 55/70 Teammates must complete an entire round, and alternate rounds.  

Workout 14.4 14 minute AMRAP: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 / 14 lb. 30 cleans, 135 / 95 lb. 20 muscle-ups non competitors will perform SDLHP instead of rowing *we will be cycling athletes through this WOD in approximately 6 minute intervals.  There will be 2 rowers at the  5:15, 6:15, & […]

WOD 3 rounds of; 20 kb snatch 35/55 (alternating arms each rep) 20 med ball sit ups 15/20 20 push ups 40 double unders   Post WOD Perform 5 – 10 reps of TGU (on each arm), work up to a heavy weight without failing.

Day Off! Read this article on common Crossfit mistakes