A. Crossfit Open wod 11.4 10 Minute AMRAP 60 Bar Facing, Bar over Burpees 30 Overhead Squat 120/90 10 Muscle Ups

Check out our old blog for some nostalgia by clicking here . The current website is actually blog 3.0, with 700 posts being on 1.0, 2700 posts on 2.0, and 464 posts on our now current 3.0 site. A. 10-20 Min Double Under Skill Practice B. 5 Rounds 2 Minutes to do 50yd Prowler Push 180/120 Max Pull Ups with Time Remaining Rest 2-4 minutes

A. 20 Minutes of Power Snatch work B. 3 Rounds 20yd DB Walkin Lunge AHAP -no wedding step Rest 3 minute, during the rest do 1 Reaction Shuttle. C. 50 Ball Slams AFAP

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Throwback picture!!!! A. 2x10 of each movement Squat, can be done from racks Deficit Push Ups, ideally using paralletes Ring Rows Single Arm Kettbell RDL Thruster, pulled from ground Toes To Bar Straight Bar Curls, no this isn't a joke. have some extra weights around to put on the bar during your rest sets of Toes To Bar Banded Tricep Extensions, neither is this. Get it swolezilla. Note: You will set up a clock with intervals of 20 seconds on, 60 seconds off. You have 20 seconds to perform your 10 reps then rest 60 seconds. You will do 2 sets at each movement before moving on to the next movement. For example 20sec Squat, Rest 60sec, 20sec Squat, Rest 60sec, then move on to Deficit Push Ups. ITS IMPORTANT THAT YOU START VERY CONSERVATIVE ON THESE WEIGHTS. We will be running this workout each week, and will be asking them to increase the weights, or sets. It is very important that they record these numbers as well. So you shouldn't have any problems getting your 10 reps in the allotted 20 seconds. For the BW movements if you can't get 10 reps in the 20 seconds you will just do their best. Total run time will be around 22 minutes.