Fran 21-15-9 Thrusters 95/65 Pull-ups *8 Min TimecapRead More

Strength/Technique: 20 minutes to build up to heavy 2 Rep OHS For Time: 100 Burpee Box Jump overs 24″/20″Read More

30 Min EMOM 1 Hang Power Snatch Finisher: Coaches choiceRead More

Hero “Murph” 1 Mile Run 100 Pull-ups 200 Push-usp 300 Air Squats 1 Mile Run *Must start and finish with run. You may partition pull-ups, push-ups and air squats.Read More

** NO WOD ** EPIC Series – Barnaby’s ChallengeRead More

For Time200m Run w/medball20 Deadlifts 225/15520 Medball Cleans 20/14400m Run w/medball15 Deadlifts15 Medball clean600m Run w/medball10 Deadlifts10 Medball Clean 800m Run w/medball5 Deadlifts5 Medball cleansRead More

Hero ‘Rahoi”12 Min AMRAP12 Box Jumps 24″/20″6 Thrusters 95/656 Bar Facing BurpeesRead More

Strength/Skill:  20 min to work technique or heavy 2 rep SDHP For Time21-15-9SDHP 135/95Push Press 135/95 *50 double unders after each round including  the round of 9 *10 Min TimecapRead More

With a Partner25 min AMRAP4 Burpees8 Wallball 20/1412 Ab Mat Sit-up100m Sprint Relay style:  Partner A does one round and tags other partner in for next round. Read More

Deadlift5-4-3-2-1Read More