Heidi–Crossfit Hero WOD AMRAP in 23 minutes 23 Air Squats 23 Push-Ups 23 Kettlebell Swings 53/35 23 Jumping Lunges 23 Sit-Ups 23 Box Jumps (24/20 in) Cash Out: 1 mile run or 100/75 cal bikeRead More

Bulgarian Split Squats: 3 x 8 Front plank: 3 x 1 min hold Then… 4 Min AMRAP 12/9 Cal Bike 15 Wall Ball Shots, 20/14 Max DB box Step-overs, 50’s/35’s REST 1 MIN 4 Min AMRAP 15 DB Box Step-overs 12/9 Cal Bike Max Wall Ball Shots REST 1 MIN 4 Min AMRAP 15 Wall...Read More

In Any Order: Running Clock 10-8-6-4-2 Bar Muscle Up or Burpee Pullup Sandbag Over Shoulder 100/75 And…… 2-4-6-8-10 Deadlift 275/203 Strict HSPU And…… 100 Bicep Curls 200 Sit Ups *Partition any way*Read More

Hang Clean: 3-3-3 Then… For Time 10-9-8-7-6-5-4-3-2-1 Hang Power Clean, 135/83 Box Jump, 24/20 Burpee Over BarRead More

a. Bench Press 5-5-5 b. Weighted Strict Pullup 5-5-5 c. Bent Over Row 10-10-10 (per arm) Then…… 21-15-9-6-3 Thruster 95/63 Toe to BarRead More

10 Min EMOM 2 Snatch Pulls + 1 Snatch then… FOR TIME 50-40-30-20-10 DB Snatch, 50/35 Double Under *200m Run after each roundRead More

Pause Back Squat 2-2-2-2 *3 second pause on each rep* Then……. AMRAP 15 Minutes 400m Ski/Run 20 Weighted Pushups 45/25 10 Back Squats 185/133 (can take from rack or floor)Read More

9am Oly 10:15 Enduro 4:30pm Virtual Yoga 18 Min AMRAP OUTSIDE 20 KB Swings, 70/53 200m Weighted Run, 70/53 200m SA Farmers Carry, 70/53 18 Min AMRAP INSIDE 300m Ski Erg 20 Med Ball Cleans 10 Toes 2 RingsRead More

8 Min AMRAP Max Distance Prowler Push, heavy 8 Min Ladder (3-6-9-12-15….) Hang Squat Snatch, 95/63 Burpee over Bar 8 Min AMRAP 50/40 Cal Bike Max Bicep curls in remaining timeRead More

Deadlift 1-1-1 Then…… 800m Run 30 C2B Pullups 30 Wall Balls 600m Run 20 C2B Pullups 30 Wall Balls 400m Run 10 C2B Pullups 30 Wall BallsRead More