WE CAN BE HEROES – DONATION-BASED WOD “White” 5 RFT 3 rope climbs 10 T2B 21 OH walking lunges with 45/25 lb plate OH 400m RunRead More

20 min running clock 15 Min AMRAP 10 hang power Cleans 95/65 8 Shoulder to OH 95/65 6 Back Squats 95/65 Rest 2 Min Cash out 100 Ab Mat sit-ups Score = rounds+reps and time for abs or if you don’t finish abs put the totalRead More

Strength: 30 min ish to Work up to heavy 50m Yoke carry *log weight* Empty yoke weighs 185 lbs WOD: 10 min AMRAP 15 Cal Row 15 Wall Balls 20/14Read More

Strength: 30 min to establish 3 rep max deadlift *log weight* 3 min AMRAP 3 Deadlift 315/225 3 Bar facing burpees Rest 3 Min 4 Min AMRAP 5 Deadlifts 275/185 5 Bar facing burpees Rest 3 Min 3 min max Bar facing burpees Score = Romeo 6+2/4+3/44Read More

Strict Press 3-3-3-3-3-3Read More

1 mile run 30 C2B Pull-ups 60 Push-ups 800m Row 20 C2B Pull-ups 40 push-ups 1 Mile run 10 C2B pull-ups 20 Push-ups *45 min Timecap*Read More