Skill builder: Rope Climbs 1 Rope Climb 15 SDHP 95/65 2 Rope Climbs 12 SDHP 95/65 3 Rope Climbs 9 SDHP 95/65 4 Rope Climbs 6 SDHP 95/65 5 Rope Climbs * 10 min timecapRead More

Strength: 20 Min to work to 1 RM weighted pull-up *annotate weight 7 min AMRAP 3 Deadlift 275/185 6 Box Jump 24″/20 100m SprintRead More

Coach’s ChoiceRead More

17 min AMRAP 3 Strict 17 Min PARTNER AMRAP Partner A runs or rows 400m/500m row Partner B works AMRAP of: 5 Burpees 10 Lunges (5 each leg) 15 Ab-mat sit ups * switch off when partner returns from run or row. Pick up right where they left off * If doing this solo it...Read More

For Time: 10-9-8-7-6-5-4-3-2-1 Wall Balls 20/14 KB Swings 53/35 Box Jumps 24″/20″Read More

“Running with Annie” 50 Double unders 50 Ab-mat sit ups 500m Run 40 Double unders 40 Ab-mat situps 400m Run 30 Double unders 30 Ab-mat situps 300m Run 20 AB-mat situps 20 Double unders 200m Run 10 double unders 10 Ab-mat situpsRead More

25 Min PARTNER AMCAP (as Many Cards as possible) Buy in = 2K Row (split however: not each) Hearts = Goblet squats 44/35 Diamonds = C2B pull-ups Clubs = Deadlift 135/95 Spades = Strict press 65/35 Joker = Both athletes 200m sprint Score is total amount of cards you get through. Shuffle them before and...Read More

** MEMORIAL DAY MURPH ** Hero “Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile run * Athletes can partition pull-ups, push-ups, air squats but must start and finsih WOD with 1 mile run*Read More

Coach’s ChoiceRead More

** HERO WEEK ** Hero “Nate” 20 min AMRAP 2 Muscle-ups 4 HSPU 8 KB Swings 70/53Read More