Strength/Technique: 20 Min to establish Heavy single power clean * annotate weight 10 Min AMRAP 2 Power Clean 135/95 4 T2B 4 Power Clean 6 T2B 6 Power Clean 8 T2B 8 Power Clean 10 T2B Keep adding 2 reps of each per round until 10 Min is up. Score is total repsRead More

** 31 HEROES ** 31 Minute AMRAP Partner WOD to honor the 31 Heroes who gave their lives on August 6, 2011 8-6-11 reps in memory of August 6, 2011 8 Thrusters (155/105#) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24) Partners: Like the warriors of our armed services, this WOD is about...Read More

Strength/Technique: 20 Min to build to heavy 2 rep thruster *annotate weight For Time: 30-20-10 Cal Row Thruster 96/65 *10 Min TimecapRead More

Strength/Skill : 30 Min Snatch technique work Hero “Randy” 75 Power Snatches 75/55Read More

Back Squat 5-5-5-5-5Read More

Hero “Jennifer” 26 Min AMRAP 10 pull-ups 15 KB Swings 53/35 20 Box Jumps 24″/20″Read More

3 RFT 800m Run 10 Deadlift 315/225Read More

Coach’s ChoiceRead More

Strength/Technique: 20 Min to work on Snatch “Karabell” 10 RFT 3 Power Snatches 135/95 15 Wall Balls 20/14 *20 Min TimecapRead More

For Time: “Fran” 21-15-9 Thrusters 95/65 Pull-ups immediately into: Run 1 Mile CF Mainsite WOD 8 Feb 17Read More