Upside Down

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Practice Handstand Pushups & Kettlebell Swings


For Time:


HSPU (Handstand pushups)

CTB (chest to bar) pull-ups

Kettlebell swings


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Get Stronger Get Quicker


Front Squat 3-3-3


Death By 10M Sprints


[“Death By” means with a continuously running clock do one 10m sprint the first minute, two 10m sprints the second minute, three 10m sprints the third minute…]  


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To The Top


 Dustin Knocking Out Box Jumps!


Practice Rope Climbing, Then

AMRAP 15 Min:

10 Ring Dips

5 Pistols (Each Leg)

1 Rope Climb


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How to Care for Your Hands – By Donny Shankle


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Saturday – Nine Ten Eleven

Today at 11AM

Team WoD For Time:

100′ of Bear Crawls (EACH)

100 AMBAT Burpees (TOTAL)

100 KB Sumo Deadlift High-Pulls 55#/35# (TOTAL)

100 V-Ups (TOTAL)

100m Sprint w/Bumper Plate 45#/25# (EACH)



9:30AM Class

It’s Been a Great Week – Thanks To Everyone!



For time:

1000 Meter Row

50 Thrusters 45#/33#

30 Pullups


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Demonstration of proper technique for a “thruster”

 Courtesy of CrossFit Inc.