Achievements

Skill Work
10 Minutes of Muscle-Up Technique work
Or
10 Minutes of Handstand Technique work
WOD
8 Minute AMRAP of:
7 Toes-2-Bar
7 Burpee Box Jumps 24/20
Basics
8 Minute AMRAP of:
8 Sit-Ups
8 Box Jumps...

Skill Work
10 Minutes of Muscle-Up Technique work
Or
10 Minutes of Handstand Technique work
WOD
8 Minute AMRAP of:
7 Toes-2-Bar
7 Burpee Box Jumps 24/20
Basics
8 Minute AMRAP of:
8 Sit-Ups
8 Box Jumps...

Barbell Work
Beginners
Spend 10 minutes working on Overhead Squat technique and efficiency
Advanced
4 sets of 3 Overhead Squat @ a heavy working weight
WOD
3 rounds for time of:
Run 400m
9 Deadlifts 1...

Barbell Work
Beginners
Spend 10 minutes working on Overhead Squat technique and efficiency
Advanced
4 sets of 3 Overhead Squat @ a heavy working weight
WOD
3 rounds for time of:
Run 400m
9 Deadlifts 1...

Barbell Work
15 Minute of Clean & Jerk Technique Work
Focus on keeping the bar close, making bar/body contact in the power position and quickly getting into a solid, balanced receiving position wi...

Skill Work
Beginners: 10 Minutes of Double Under practice
Advanced: 5 attempts at Max Effort Unbroken Double Unders (Goal is no less than 50 UB DUs each attempt)
WOD
3 rounds for reps of:
1 Minute Max...

Skill Work
Beginners: 10 Minutes of Double Under practice
Advanced: 5 attempts at Max Effort Unbroken Double Unders (Goal is no less than 50 UB DUs each attempt)
WOD
3 rounds for reps of:
1 Minute Max...

A special visitor signing shirts and getting to see how many people she’s inspired!
WOD
20k burpees!
...

Skill Work
Beginner: Spend 15 Minutes on Kipping or Butterfly Pull-Up Practice
Advanced: Spend 15 Minutes on Bar or Ring Muscle-Up Practice. Focus is on efficiency and linking multiple reps.
WOD
Each ...

Skill Work
Beginner: Spend 15 Minutes on Kipping or Butterfly Pull-Up Practice
Advanced: Spend 15 Minutes on Bar or Ring Muscle-Up Practice. Focus is on efficiency and linking multiple reps.
WOD
Each ...