** 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

** HERO WEEK ** Hero “Kutschbach” 7 RFT 11 Back Squats 185/125 10 Jerks 135/95Read More

** HERO WEEK ** Hero “DG” 10 Min AMRAP 8 T2B 8 Dumbell Thrusters 35/20 12 Dumbell walking lunges 35/20Read More

** HERO WEEK ** Hero “Wes” For Time: 800m Run w/ 25/15 lb plate Then, 14 rds 5 Strict pull-ups 4 Burpee box jumps 24″/20″ 3 Cleans 185/125 Then, run 800m w//25/15 lb plateRead More

** HERO WEEK ** Hero “Crain” 2 RFT 34 Push-ups 50 yard sprint 34 Deadlifts 135/95 50 yd sprint 34 box jumps 24/20 50 yd sprint 34 Clean & jerk 95/65 50 yd sprint 34 Burpees 50 yd sprint 34 Wall-ball 20/14 50 yd sprint 34 pull-ups 50 yd sprintRead More

Coach’s ChoiceRead More

Running with Cindy 400m Run 6 Rds of Cindy 400m Run 5 rds of Cindy 400m Run 4 Rds of Cindy 400m Run 3 Rds of CindyRead More

Strength/Skill: Each athlete gets 2 attempts at max 500m row *annotate score* 10 Min AMRAP of: 2 Hang Power Clean 95/65 5 Double Unders 4 HPC 10 Double Unders 6 HPC 15 Double unders ….continue adding 2 reps of HPC and 5 reps of DU’s each round until 10 min is upRead More