WOD

4 Rounds for Time: 50 Double Unders 20 One arm Push Press (10 ea side) 50 Abmat Situps   ~post results to comments.

1) Snatch Balance 5 Reps EMOM 5 minutes  – speed speed speed 2) Hang Snatch 1 Rep every 30 seconds 5 minutes 3) Snatch –... Read More

1) 100 Burpees For Time   2) Max Unbroken Pull Ups   DON’T FORGET TO VOTE FOR YOUR MUSTACHE WINNER!!

CrossFit Total 1RM Back Squat 1RMPress 1RM Deadlift  

5 Rounds for time 15 Push Press {105, 75) 20 Box Jump (24, 20)   ~post results to comments

1) Hi Hang Snatch 2 Reps EMOM for 7 minutes 2) Hang Snatch 2 Reps EMOM for 7 minutes 3) Back Squat 5×5 @75%  

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