WOD

For Max Reps & Calories 1 Min Clean & Jerk 135/95 Rest 2 minutes 1 Minute Max Calories on Bike Rest 2 minutes 1 Min... Read More

5 x 50m Yoke push WOD Guidance: Try to build to heavy 50M yoke push. Feet must remain moving until 50M line is crossed. The... Read More

30 Min EMOM 3 Strict pull-ups 6 Hand release push-ups 12 Air Squats WOD Guidance: Perform 1 round EMOM until you cannot complete work in... Read More

“True Grit” Row 2K After the first minute begin death by thrusters (95/65) 20 Min Timecap WOD Guidance: Ouch! Choose thruster weight that you can... Read More

Skill: 20 minutes to work on Bar Muscle-up skills and drills. 10 Min AMREP 1 Bar Muscle-up 2 Box Jumps 24″/20″ 2 Bar Muscle ups... Read More

Strength/Skill: 20 Min to establish 1 RM weighted pull-up. 10 Min AMRAP 15 KB Swings 53/35 200m Run *increase 3 KB Swings per round Score... Read More

Strength/Technique: 6 Min EMOM of 2 Snatch High pulls + 1 Power Snatch + 1 OHS For Time: Hero “Randy” 75 Power Snatches 75/55 7... Read More

Front Squat 2-3-5-10-2-3-5-10 Via CrossFit Linchpin WOD Guidance: Use the heaviest weight you can for each set. Rest as needed between sets. Stick with your... Read More

Hero ‘Gallant” 1 Mile run w mudball 20/14 60 Burpee Pull-ups 800m Run w Medball 30 Burpee Pull-ups 400m Run w medball 15 Burpee pull-ups... Read More

21 Min EMOM Min 1 : 10 alternating pistol squats Min 2: 250m Row Min 3: Max KB Swings 53/35 Score will be total KB... Read More