WOD

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

EMOM for 7 minutes 2 Hang Clean (moderate)   Front Squat 3-3-3-3-3-3  

“Lumberjack 20” 20 Deadlifts (275. 185) 400m Run 20 Kettlebell Swings – 2 pood 400m Run 20 Overhead Squat (115, 85) 400m Run 20 Burpees... Read More