Run 200M 20 MB cleans (20/14) 20 double unders Run 400M 40 MB cleans 40 double unders Run 800M 80 MB cleans 80 double unders Run 400M 40 MB cleans 40 double unders Run 200M 20 MB cleans 20 double undersRead More

Every minute on the minute for 20 minutes 3 HSPU 6 BW DLRead More

31 HEROES WOD + BBQ 11:00 AM – 1:00 PMRead More

5 rounds:             7 muscle-ups (rings or bar) 14 pistols 21 KBS (53/35)Read More

Tabata This 8 rounds, 20 sec work, 10 sec rest: Squats Rows Pull-ups Sit-ups Push-upsRead More

CrossFit Total 1 RM squat 1 RM press 1 RM DLRead More

3RFT 15 Thrusters (95/65) 15 Bar-facing-burpeesRead More

“King Kong” 3 rounds:  1 DL (455/310) 2 muscle-ups 3 squat-cleans (250/170) 4 HSPURead More

Coach’s ChoiceRead More

400 meter Over walking lunges (45/25) 50 T2BRead More