Strength/Skill: 20 Min to establish 1 RM weighted pull-up. 10 Min AMRAP 15 KB Swings 53/35 200m Run *increase 3 KB Swings per round Score is total KB Swings WOD Guidance: Choose KB weight that you can perform 15 reps unbroken as it going to get nasty real quick.Read More

Strength/Technique: 6 Min EMOM of 2 Snatch High pulls + 1 Power Snatch + 1 OHS For Time: Hero “Randy” 75 Power Snatches 75/55 7 Min Timecap WOD Guidance: Snatch weight should be very light and you should be able to perform 20 reps unbroken with chosen weight. Find a steady pace that you can...Read More

Front Squat 2-3-5-10-2-3-5-10 Via CrossFit Linchpin WOD Guidance: Use the heaviest weight you can for each set. Rest as needed between sets. Stick with your 10 rep load the whole time. Allow the 2’s. 3’s, and 5’s to be easier. As always focus on technique. not loading.Read More

Hero ‘Gallant” 1 Mile run w mudball 20/14 60 Burpee Pull-ups 800m Run w Medball 30 Burpee Pull-ups 400m Run w medball 15 Burpee pull-ups WOD Guidance: If mile run without ball is 10 min or more reduce distance to 800/600/400. This WOD can also be performed with a partner but partners must run together...Read More

21 Min EMOM Min 1 : 10 alternating pistol squats Min 2: 250m Row Min 3: Max KB Swings 53/35 Score will be total KB Swings WOD Guidance: If not efficient at pistol squats choose appropriate scale that you can perform them in :30 or less focusing on your technique. Row should be :30-:35 seconds...Read More