Hero Day!! “Del” For Time: 25 Burpees Run 400 meters with a 20 pound medicine ball 25 Weighted pull-ups with a 20 pound dumbbell Run 400 meters with a 20 pound medicine ball 25 Handstand push-ups Run 400 meters with a 20 pound medicine ball 25 Chest-to-bar pull-ups Run 400 meters with a 20 pound […]






Strength 20 Min Work Up: 2 Rep Clean + 2 Jerks -or- Endurance 6 x 400 M Run -1 Min Rest- 
Skill 5 Rds: 20 Pistols 10 HSPU 5 MU’s (transititons) 

WOD
 12 Min AMRAP: 5 Clean & Jerks 185/125# 200 M Run 10 Burpees over the bar 3-2-1…GO!!






Skill/Strength
 Every 2 Min x 7 Sets 7 Rep Front Squat -or- Endurance 3 Rds: 400 M Run 500 M Row *Done @60%* WOD
 For Time 100 Double Under 50 Wall Balls 20/14# 30 Front Squats 185/125# 50 Wall Balls 20/14# 100 Double Under 3-2-1…GO!!






Hero Day!!!! “Jack” Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24″), Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 […]






Warm up Half Tabata Singles Half Tabata Double Unders Strength 20 Min Work Up: 3 Rep Deadlift -or- Endurance 7 x 400 M Run -1 Min Rest- -or- Skill EMOM 16 Min: 15 Wall Balls 20/14# 2 Rope Climbs WOD 7 Rds: 5 Deadlifts 185/125# 10 Hand Release Push Ups 30 Double Unders 3-2-1…GO!!






Strength Every 2 Min x 10 Sets: 3 Rep Thruster (Ground) -or- Endurance 5 x 750 M Row -1 Min Rest between -or- Skill Every 2 Min x 10 Sets: 4 MU’s (8 C2B / 10 Pull Ups) + 15 Ball Slams 30/20# WOD 10 Min AMRAP: 6 Thrusters 115/75# 6 Burpees Over Bar 6 […]






Hero Day!! “Daniel” For time: 50 Pull-ups 400 meter run 95/65 pound Thruster, 21 reps 800 meter run 95/64 pound Thruster, 21 reps 400 meter run 50 Pull-ups With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s […]