SWOD- hang squat snatch 3/3/3/3/3 WOD- every 3 minutes for 30 minutes 200m run 10 KB sit-ups 53/35# the KB touches the floor above your...

WOD- 10 min AMRAP 5 squat cleans 135/115/93/63# 7 HR push ups sub elevated push ups (on box/bench) Rest 3 min WOD- 10 min AMRAP 10 pistol...

Hero WOD Wednesday! Show up and find out! No cherry pickers today! Work out hard! Work out often! Constantly varied!

SWOD- 20 min to Alternate between A1 and A2. Use the same weight for back squat as your OHS. If you can't safely set the load on your...

SWOD- strict press 6/6/6/6/6 Benchmark WOD "Diane" for time 21-15-9 reps: Deadlift 225/185/153/133# HSPU sub KB/db Strict press

9AM (Free WOD) Teams of 2 or 3 Complete 3 rounds for time: 50 Burpees 75 Air Squats 100 KB Swings 53/35 10 AM WOD For Time: ...

Great job on the heavy power cleans and TGUs!!! SWOD- hang squat snatch 5/5/5/5/5. Try to find a new five rep max. This should be touch...

MWOD- alternate between 1 and 2 for 3 cycles (9 min) A1: couch stretch: 1 min each leg A2: paleo chair- 1 min SWOD- 10 min: TGU...

Hero WOD Wednesday: "Whitten" 5 rounds for time 22 KB swings 70/53/53/35# 22 box-jumps @24/20" 400 meter run 22 burpees, 22...

SWOD- 20 minutes to alternate between A1 and 2. Use the same weight for your back squat as your OHS A1. 4/4/4/4/4 ohs sub front squat if...

A. SWOD- 10 min for 8/8/8/8/8 strict press try to increase weight every set B. WOD-"Grace" for time... 10 min cap 30 clean and jerk...

9 AM WOD (Free class, bring your friends and family) IT'S A CHIPPER! 30 minute time cap. 800m Run 100 Double-Unders or 200 Singles...

SWOD- hang squat snatch 7/7/7/6/5 WOD- for time Buy in- 20 power cleans 155/135/103/83# Three rounds- 20 double unders sub 60 singles 15...

SWOD- 12 min to- A1. Ghd back extensions 10/10/10/10/10 add weight if u can A2. Strict T2B sub strict knees to elbows sub strict knees to...

Pick your poison: Hero WOD Lee for time or Hero WOD Jerry for time: "Lee" 5 Rounds: 400 meter run 1 Deadlift 345/275/233/143# 3 Squat...

161011 SWOD- ohs 8/7/6/5/5 shoot for a 5rm ohs WOD: for time 21-15-9 Inverted burpees (sit-up into a handstand on the wall) sub 1 burpee...

Partner WOD - 30 minute AMRAP 20 front squats (not from the rack) 155/135/116/73 While Partner A is squatting B does burpees. Switch as...