A) Accumulate 2 min. L-sit B) 5 rounds - 2min. on/ 2min off - 50 UB DU - 6 alt. pistols - ME MU in remaining time (stay focused on MU form even when you are tired) C) Accumuate 2 min. L-sit … [Read more...]

A) 5 x 10 - Hollow/arch swings on bar B) 10 min. Emom - 6-10 CTB pull-ups + 10 sec. hollow hold after last rep (stop when form breaks ) C) accumulate 30 Inch worms walking to hollow plank posiiton + 2 pushups … [Read more...]

A) 2 attempts at max strict PU (compare to previous tests) B) :30 sec - Hollow Hold, roll to... :30 sec- Arch Hold, roll to... :25 sec- Hollow hold, roll to... :25 sec- arch hold.. etc until 5/5 C) Alt. sets - 4 rounds A) 8 Scapula pullups with 2 … [Read more...]

A) 6 supersets - no time domain but move at a steady pace - 30 sec. weighted GHD back extension hold - 4 e/l Pistol negatives to a box/ball - 5 standing shoulder YTW with light weights B) 10 min. EMOM (switch rolling directions each round ) :15 sec … [Read more...]

A) 12 min. Every 30 sec. Alt Single leg front lever (scale with tuck front lever hold) B) 6 min. practice freestanding tripod position C) 5 attempts at max freestanding D) 5 min. Tabata parellete L-sit … [Read more...]

A) Death by Muscle Ups -as soon as you fail, drop and perform a max set of hollow rocks on the ground B) 6 sets of 60 sec. weighted high plank hold - rest 1 min. between sets C) Spend 10-15 min. Practicing Ring Support … [Read more...]

A) 6 min. Tabata Hollow?Arch Swings on Bar B) 6 supersets (focus on continuity of the kip across all movements) - 8 CTB - 6 TTB - 2-5 as able Bar muscle ups C) 5x10 Windshield Wipers e/side https://vimeo.com/125393178 … [Read more...]

A) 4 min. Box Shoulder Stretch B) 4 min. Tabata Chin and Toes HS hold C) 4 min. Tabata shoulder shrugs https://vimeo.com/126056030 D) 10-16 min. as able - Every 2 min - 20-50 ft. HS walk + Max static freestanding HS hold at end … [Read more...]

A) 15 min clock 5 min. banded shoulder distraction OR Box stretch 5 min. working on freestanding tripod position 5 min. working on freestanding HSPU B) 5 sets Pick a medium distance and HS walk to the wall, once to the wall, reestablish … [Read more...]

5 min EMOM - 10 bar hanging Hollow/arch swings 5 min EMOM - 6-10 kipping TTB 5 min EMOM - 6-10 kipping/butterfly CTB Accumulate 5 min. in hanging hollow position … [Read more...]

A) 5 sets 2-5 Kipping Ring MU as able + 1 Negative (after last muscle up perform a single negative back to your starting position. This will take alot of patience and control. Lower to the dip, control through to the hanging false grip and back to … [Read more...]

A) 3 min. Box shoulder Stretch B) 5 Supersets - keep rest minimal a1) 5- Wide Grip pullup (hollow body) a2) 5- Narrow Grip pullup (hollow body) a3) 5- L-sit Pullup C) 7 min. of heaven 2min Tabata Hollow Rocks 3min Tabata Hollow scissor … [Read more...]

A) Spend 10 min. Practicing Ring Support Position http://library.crossfit.com/free/pdf/56_07_Supp_Strgth_Rings.pdf B) 3 Attempts at Max Straddle front lever hold (scale this with single leg holds or tuck holds) C) "Annie Got Back" 50 … [Read more...]

A) Death By strict PU B) 5 supersets 1) 6 clapping pushups or plyometric pushups 2) 10 single leg straddle raises (e/l) C) 5 min running clock - Accumulate as many GHD situps as possible (stop at 100) … [Read more...]

A) 14 min. Alt. Emom E - 5 Strict TTB O - 4 Strict HSPU B) accumulate 30 scapula pullups C) 10 min Alt. EMOM E -8 kipping TTB O- 5 quick kipping HSPU … [Read more...]