Hero “Brehm” For Time: 10 Rope Climbs 20 Back Squats 225/155 30 HSPU 40 Cal Row *Break up as needed* *25 min Timecap*Read More

Strength: 10 Min EMOM 1 DL, 2 Hang PC, 3 Push press 95/65 * Go heavier/lighter if needed to not drop bar during the complex WOD: 10 Min AMRAP 10 Deadlifts 135/95 10 lateral burpees over bar 20 Double UndersRead More

Strength: 4×3, 3 sec pause in bottom Front Squat 135/95 Death by 10m Sprint (Add 10m every minute) *Log final distance you got in under a minute* When finished 3 min rest max unbroken double unders *Log total*Read More

Coach’s ChoiceRead More

CrossFit Open WOD 16.2Read More

“Mary” 20 Min AMRAP 5 HSPU 10 Pistols (Alternating) 15 Pull-upsRead More

Strength: 30 Min to establish 1 RM Squat Clean 8 Min AMRAP 25 Double Unders 5 Burpee Box jumps 24″/20″ 1 Squat Clean 185/115Read More

Strength/Skill:  Burgener warm-up For time: 400m Run 30 Clean & Jerk 135/95 *6 Min Timecap*Read More

Back Squat 8-6-4-2-1-2-4-6-8 Increase weight each set until your reach 1 rep.  After that strip off weight as you ascend.  Rest as needed between sets.Read More

HERO WOD SATURDAY “Rankel” 20 Min AMRAP 6 Deadlifts 225/155 7 Burpee Pull-ups 10 KB Swings 70/53 200m RunRead More