Workout of the Day The Most Brutal Crossfit WODs Aug 5, 2015 2 Comments 5 CrossFit Workouts You Can Do Anywhere Aug 5, 2015 0 Comments CrossFit Workouts: 5 Killer CrossFit WODs Aug 5, 2015 0 Comments How To Prepare To Perform Your Best Aug 5, 2015 0 Comments CrossFit Q&A: Your Guide To Starting CrossFit Aug 5, 2015 2 Comments It’s CrossFit and It’s Going to Hurt Aug 5, 2015 0 Comments Why Can’t I Lift More Than THAT Person? Jul 5, 2015 0 Comments Train Like The CrossFit Games Champion Jul 5, 2015 0 Comments SkinnyFit: CrossFit’s Other Dirty Little Secret Jul 5, 2015 0 Comments 5 Steps to Improve Your Weightlifting Jul 5, 2015 1 Comments It’s Your Personal Choice Jul 5, 2015 0 Comments How to Succeed in Your First CrossFit Open Jul 5, 2015 0 Comments The 3 Best and 3 Worst CrossFit Workouts Jun 6, 2015 0 Comments The 4-Week Weightlifting Program Jun 5, 2015 0 Comments Front Squat Versus Back Squat Jun 5, 2015 0 Comments For Skinny Guys: 3 Programs to Bulk You Up Jun 5, 2015 0 Comments classesDaily WODFundamentalsWODNinja ClanExpress WODOpen WOD 1. Pike Position HSPU (0”-5” Deficit) 10×3 example 2. 3 Pausing Ring Dips at bottom of dip for 0:05’s 8x example 3. Band Assisted bar Muscle-ups 10×3 example 4. 1 Legless Rope Climb 5x example 5. 2 Rope climbs with legs 5x example 6. 10 Hollow Rocks 4x example 7. 10 Arch Rocks 4x example 8. 10 Hollow Rocks 4x example 9. 10 Arch Rocks 4x example 10. 5 Hollow Rocks 4x example 1. Pike Position HSPU (0”-5” Deficit) 10×3 example 2. 3 Pausing Ring Dips at bottom of dip for 0:05’s 8x example 3. Band Assisted bar Muscle-ups 10×3 example 4. 1 Legless Rope Climb 5x example 5. 10 Hollow Rocks 4x example 6. 10 Arch Rocks 4x example 7. 10 Hollow Rocks 4x example 8. 10 Arch Rocks 4x example 1. Pike Position HSPU (0”-5” Deficit) 10×3 example 2. 3 Pausing Ring Dips at bottom of dip for 0:05’s 8x example 3. Band Assisted bar Muscle-ups 10×3 example 4. 1 Legless Rope Climb 5x example 5. 2 Rope climbs with legs 5x example 6. 10 Hollow Rocks 4x example 7. 10 Arch Rocks 4x example 8. 10 Hollow Rocks 4x example 9. 10 Arch Rocks 4x example 10. 5 Hollow Rocks 4x example 1. Pike Position HSPU (0”-5” Deficit) 10×3 example 2. 3 Pausing Ring Dips at bottom of dip for 0:05’s 8x example 3. Band Assisted bar Muscle-ups 10×3 example 4. 1 Legless Rope Climb 5x example 5. 10 Hollow Rocks 4x example 6. 10 Arch Rocks 4x example 7. 10 Hollow Rocks 4x example 8. 10 Arch Rocks 4x example 1. Pike Position HSPU (0”-5” Deficit) 10×3 example 2. 3 Pausing Ring Dips at bottom of dip for 0:05’s 8x example 3. Band Assisted bar Muscle-ups 10×3 example 4. 1 Legless Rope Climb 5x example 5. 2 Rope climbs with legs 5x example 6. 10 Hollow Rocks 4x example 7. 10 Arch Rocks 4x example 8. 10 Hollow Rocks 4x example 9. 10 Arch Rocks 4x example 10. 5 Hollow Rocks 4x example * When rolling back and forth between positions: Do no let feet touch or hands touch the ground.view more