Strength/Skill: Pistol progressions For time: 200M Sprint 30 Pistols 40 Wall balls 20/14 *7 min timecap*Read More

Hero “Small” 3 RFT 1000m Row 50 burpees 50 Box jumps 24″/20″ 800m RunRead More

Strict Press 3-3-3-3-3Read More

Strength/Skill: Work up to 10 rep set of deadlifts. Focus on lowering the bar slow and controlled on the way down. 15 Min AMRAP 2 Muscle ups 7 Deadlift 275/185 30 Double UndersRead More

** VETERAN’S DAY WOD ** Hero “White” 5 RFT 3 Rope Climbs 10 T2B 21 walking lunges 45/25 plate OH 400m RunRead More

“True Grit” 2000M Row Thrusters 95/65 After the First minute begin Death by Thrusters* *at minute 1 do 1 thruster, minute 2, 2 thrusters, minute 3, 3 thrusters, so on and so forth until 2000m Is rowed. *Score is total timeRead More

Strength/Skill: 20 min to build up to heavy 2 rep hang power snatch. FOCUS on form For Time: 30-20-10 Power Snatch 75/55 Hand release push ups Double undersRead More

Strength/Skill: 30 Min to work up to heavy set of 5 of strict press For Time: 21-15-9 Cal Row Strict press 75/55Read More

50 Ft Yoke carry *building up to a max weight without setting yoke down *score is weight used at heaviest weightRead More

“Filthy Fifty” 50 Box Jumps 24″/20″ 50 Jumping pull-ups 50 KB Swings 45/35 50 steps walking lunges 50 K2E 50 push press 45/35 50 back extensions (scale to superman or abs) 50 wall ball 20/14 50 burpees 50 double undersRead More