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Hero “Wittman”7 RFT15 KB Swings 53/3515 Power Cleans 95/6515 Box jumps 24/20 WOD Guidance:  This is a Hero workout and by design will be hard.  Remember why you are doing it.  Choose weight for Swings and cleans that you can do 15 reps unbroken fairly easy.Read More

Strength/Technique:  6 min EMOM 4 SDLHP 10 Min AMRAP8 SDLHP 95/6510 Bar facing Burpees12 Cal Bike/row WOD Guidance:  Ramp up the intensity for this WOD.  Choose weight for SDLHP that you can do all 8 reps unbroken when fresh for first couple rounds.  Try to avoid long rest periods and just keep moving whatever that...Read More

4x 800m Run WOD Guidance:  These should be max effort runs.   For scaling purposes athletes should run for distance for 4 min, 4x.  If athlete cannot run max effort distance for 3 min on bike or rower.  For all versions rest as needed between sprints.Read More

Every 2 min for 30 Min 1 “Squat” clean Finisher: Tabata front Squat 45/35 WOD Guidance:  Warm-up your clean to a moderate weight before starting the 30 min.  You can add weight as you go.  Focus on technique and receiving the bar in the bottom of the squat.  Newer athletes should not focus on weight...Read More

2 RFT1 Mile Run45 Wall Balls 20/1435 Push-ups25 Deadlift 185/13515 Knees to elbow *via CrossFit Linchpin WOD Guidance:  Pace yourself on this workout.  You should be able to finish this WOD in 28 min or less, if this seems unrealistic consider scaling.  The deadlift should be fairly light where you can do big sets if...Read More