WOD

2 Rounds for Time: 15 Front Squats (155, 105) Farmer Carry 200m 15 Push Jerks (155, 105) Farmer Carry 200m 15 Power Cleans (155, 105)... Read More

1) RDL 3-3-3-3-3 2) 10 Minutes to establish max height box jump 3) KILL THE GOAT 21-15-9   *A goat is a movement you hate,... Read More

CrossFit Hero WODs are some of the most intense workout experiences that you could experience. They have been conceived and are intended to be performed... Read More

5 Rounds for time 30 kettlebell swings (53, 35) 30 leg circles   ~post results to comments  

1) Snatch Grip Press 3×3   2) Shoulder Press 1-5-1-5-1-20   3) 3 rounds for time 10 dumbbell snatch 50 double unders

“The Chief” 5 Rounds AMRAP 3 minutes with 1 minute rest inbetween 3 Power Cleans (135, 95) 6 Push Ups 9 Squats ~post results to... Read More

1) Tabata handstand hold   2) For Time: 50 Kettlebell Sumo Deadlift High Pull (70, 53) 200m Run 30 Thrusters (75, 55) 200m Run 50... Read More

Clean & Jerk – work up to max single for the day Back Squat 3-3-3 ~post results to comments

Five rounds for time of: 10 Push jerk; 1/2 body weight 10 Push ups 10 Dips ~post results to comments

1) With a 10 minute time limit complete the following 10-20-30-40-50-40-30-20-10 Double Unders (complete each set unbroken)   2) “Death By 10 Meters” 1st minute... Read More