Take the first few minutes of class to work some gymnastics – either hit some strict pull-ups for strength, or work ring muscle-ups if you’d like to get in some skill and your pull-ups are on point. For the met-con we have a bunch of mini max effort bouts. Scale the toes to bar and push-press to a number that you can hit unbroken immediately coming off of the Bike / Wall Balls. Record biggest set of Wall Balls (AMRAP) and Slowest Bike Push-press interval Strength / Skill Take 10 Minutes to Accumulate A. 40 Strict Pull-ups B. 10-15 Ring Muscle Ups * one or the other 3 Rounds with about 2 minutes recovery ME Wall Balls (20/14) 10 Toes To Bar rest 5 miuntes 3 Rounds with about 2 minutes recovery 10 Cal Bike 10 Push-Press (115/75) (unbroken)Read more

Let’s work some skills to start off today, handstand push-ups are around the corner, I can feel it. Sprint through the met-con guys, no breaks, always moving. Dead lift should be around 50% 1RM if scaling! Skill EMOM x 8 A. ME HSPU in :60 B. Rest For Time 21-15-9 Dead lift (225/155) Buprees over barRead more

Build up to a heavy set of 3 in the back squat today. Take about 15 minutes and lets get under some heavy weight! For conditioning, we have a longish met-con. A light barbell and some body weight work should get your heart rate up on this one, so pacing is important guys. Scale push-ups to a manageable rep count so that you can keep moving. Strength Back Squat 3RM Conditioning AMRAP in 14 minutes 6 Pull-ups 9 Power Cleans (115/75) 12 Push-ups 24 Double UndersRead more

Build to a heavy set of 5 in the close grip bench press today, completing increasing weight on each set.  Place your hands narrower than usual and be sure to use spotters today. The met-con is an ascending AMRAP ladder. You’ll hit 2 reps of each movement followed by 4 reps, then 6 reps climbing as high as possible in the 10 minutes. Strength Close Grip Bench Press 5,5,5,5 AMRAP in 10 Minutes Ascending by 2 2 Shoulder to Overhead (95/65) 2 sit-ups 2 Goblet Squats 4,4,4,6,6,6 etc…Read more

CrossFit Games Open 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 /65lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 / 95lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185 lb. / 135 *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches, 225 lb. / 155 *Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches, 245 lb. / 175 Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch 265 lb./ 185 *If all reps are completed, time cap extends by 4 minutes.Read more