HERO “Murph” 1 Mile Run 100 pull-ups 200 Push-ups 300 Air Squats 1 Mile Run *Partition pull, push, squat as needed must start and finish with 1 mile run*Read More

HERO “DT” 5 RFT 12 Deadlifts 155/105 9 Hanging Power Cleans 155/105 6 Push Jerks 155/105 *Only one bar can be used and no adding or removing plates* Scale appropriatelyRead More

“Fran” 21-15-9 Thrusters 95/65 Pull-ups *Run in heatsRead More

“Elizabeth” 21-15-9 Power Clean Ring dips *Run in heatsRead More

Coach’s ChoiceRead More

HERO “Nate” 20 Min AMRAP 2 Muscle-ups 4 HSPU 8 KB Swings 70/53 **This WOD RX is a 70 lb KB for guys and 53 for Gals but since we only have one 70 lb KB athletes can share KB or run in two heats** Athletes must RX all movements to use the 70 lb...Read More

Strength: 10 Min EMOM of: 2 Deadlifts – 2 Hang Power Cleans – 2 Push Press 135/95 *Athletes should not drop the bar until complex is over* WOD: 12 Min AMREP (as many reps as possible) 60 Cal row 50 Knees to elbow 40 SDHP 75/55 30 Wall Ball 20/14 20 OHS 75/55 10 Hang...Read More

7 Min AMRAP 7 Push Press 95/65 6 Med ball Cleans 20/14 5 Hand release push ups 4 HSPU Rest 1 minute 6 Min AMRAP 6 Push press 115/85 5 Med Ball Cleans 20/14 4 Push-ups Feet on Medball 3 HSPU Rest 2 minutes 5 Min AMRAP 5 Push Press 135/95 4 Med Ball Cleans...Read More

Clean & Jerk 1-1-1-1-1Read More

1 Mile Run 21 KB Swings 53/35 21 Goblet Squats 53/35 800m Run 15 KB Swings 15 Goblet Squats 400M Run 9 KB Swings 9 Goblet Squats Cash Out: 100 Double UndersRead More