13 Heroes-CFWC Version AMRAP 32 Minutes 13 Strict Handstand Push Ups 13 KB SDHP 70/53 13 Chest to Bar Pullups 13 KB Swings 70/53 13 Burpees 13 KB Snatch 70/53 1300m Run or Row The fallen include: Marine Corps Staff Sgt. Darin T. Hoover, 31, of Salt Lake City, Utah Marine Corps Sgt. Johanny Rosariopichardo,...Read More

Deadlift: 4RM Then, 1 x 4+ @ 95% 13 MIN AMRAP 9 Deadlifts, 225/153 7 Box Jumps, 30″/24″ 5 MU (ANYWAY)Read More

EMOM 10 Minutes Hang Power Clean 3-3-3-2-2-2-1-1-1-1 Then……. 5 Rounds 10 Hang Power Cleans 135/93 12/8 Cal Bike/Row 30 Double Unders *Rest 2 Minutes after each round. Score is fastest time on any round*Read More

Back Squats 4×2 Then…… Arm Cindy AMRAP 15 Minutes 5 Strict Pullups 10 Ring Dips 15 Push Press 95/63Read More

Oly: 9:00am 3 Position Snatch (floor/below knee/above knee x 4 sets) OHS WK 5: 4 x 3 reps (pause on all reps) Jen G’s Birthday Enduro: 10:15am 18 Min AMRAP – Inside 44 Wall Ball Shots, 20/14 44 Toes 2 Rings *EMOM 8 Burpees @ top of even minutes (0:00-2:00-4:00-6:00-8:00-10:00-12:00-14:00-16:00) 18 Min AMRAP – Outside...Read More

Push Press: 3-3-3 Then… 3 Rounds 30 Alt DB Thrusters, 50/35 20 Lateral Box Jump Overs 10 BMURead More

WWPF 0:00 – 15:00 2 RM Hang Snatch 17:00 -27:00 10 Min AMRAP 10 Alt Wall Climbs 10 Synchronized OHS, 115/73 29:00 – 35:00 6 Min AMRAP Max Sandbag Squats, 100/75Read More

35 min AMRAP 10 Strict Pull-ups 20 Push-ups 30 Toes2 Bar 40 DB Snatch, 50/35 50 DB Lunges 600m RunRead More

Deadlift: 4RM Then, 1 x 4 + 90% For Time 42 Cal Row or Ski 30 Box Jumps, 24/20 21 Deadlifts, 225/153 30 Cal Row or Ski 20 Burpees 15 Deadlifts 18 Cal Row or Ski 10 Burpee Box Jumps 9 DeadliftsRead More

EMOM 10 Minutes 1 Clean + 1 Front Squat + 1 Jerk Then……. AMRAP 13 Minutes 200m Run 10 HSPU 1 Legless Rope Climb 15′Read More