Choose a Hero: Nate-AMRAP 20 Minutes 2 Ring Muscle Ups 4 HSPU 8 KB Swings 70/53 Or….. Brand New Hero WODs Buriak-AMRAP 20 Minutes  5 squat cleans 155/13310 burpees over the bar15 pull-ups200-meter run Or…… ODA7313 7 rounds for time of: 300-meter run10 left-arm dumbbell thrusters 50/3510 right-arm dumbbell thrusters7 strict pull-ups *wear a vestRead More

WWPF AMRAP 16 MIN 100M Sled Push Relay (each do 100m), 55/35 200m Sprint Relay AMRAP 16 MIN 50 Snatches, 75/53 (mix anyway) 30 Sandbag Shoulder 2 OH, 100/75 (mix anyway) 250m Ski Relay (both ski 250m)Read More

Gale Force-New Hero WOD AMRAP 30 Minutes 20 Box Step Ups with a Weighted Backpack 23 Burpees Over Backpack 19 Air Squats Women: 30lb Backpack and 20 inch box Men: 50lb Backpack and 24 inch box Pauls and Ciuncis: Just let your wives do it, bc they are stronger than you Cash Out: 100 Bicep...Read More

Incline Bench Press 3×8 -Burnout Pec Fly X3 Then….. AMRAP 17 Minutes  50 Wall Balls 1 Mile Bike 5 Rope Climbs 15’Read More

EMOM 10 MIN 1 Clean Pull + 1 Clean + 1 Hang Clean Then… For Time 400m Run 21 Power Cleans, 135/93 30 Pull-ups 400m Run 15 Power Cleans 20 C2B Pull-ups 400m Run 9 Power Cleans 10 BMURead More

Test: 1 RM Front Squat Then….. 150 Double Unders 100 Sit Ups 75 DB Hang Snatch 50/35 50 Burpees 25 Handstand Pushups (super RX with strict)Read More

Olympic Lifting -Snatch w/pause 2″ off Ground: Work to a heavy -2 Cleans + 1 Jerk: Work to a heavy Endurance – For Time 100 Air Squats 1 Rope Climb 1600m Run 75 KB Swings 1 Rope Climb 1200m Run 50 Box Jump Overs 1 Rope Climb 800m Run 25 Sandbag Ground 2 OS 1...Read More

Choose a Hero: Zeus Three rounds for time of: 30 Wall ball shots, 20 pound ball 75 pound Sumo deadlift high-pull, 30 reps 30 Box jump, 20″ box 75 pound Push press, 30 reps Row 30 calories 30 Push-ups Body weight Back squat, 10 reps Or…… Jenny Complete as many rounds as possible in 20...Read More

WWPF 2000m Row (Switch EMOM) Then…. 60 Thrusters, 95/63 (mix reps anyway) 30 Bar MU (mix reps anyway) (scale=Burpee Pull-ups) 40 Thrusters 20 BMU 20 Thrusters 10 BMU Then…. 2000m Row (Switch EMOM)Read More

AMRAP 11 Minutes 12/10 Cal Bike 5 Deadlifts 205/143 3 Power Cleans 1 Front Squat AMRAP 11 minutes 12/10 Cal Ski 100m Farmer Carry-Heavy 20 Lateral Box Jumps 24/20 AMRAP 11 Minutes-Abs for Bardwell 10 Strict Toes to Bar 20 Leg Raises 30 Slow Bicycle KicksRead More