Choose a Hero: Jerry For time:Run 1 mileRow 2KRun 1 mile Or……… Blake Four rounds for time of:100 foot Walking lunge with 45lb plate held overhead30 Box jump, 24 inch box20 Wallball shots, 20 pound ball10 Handstand push-ups Or…… Tom Complete as many rounds in 25 minutes as you can of:7 Muscle-ups155 pound Thruster, 11...Read More

WWPF – For Time 50 Cal Bike (mix cal anyway) 42 Deadlifts, 225/153 100m Farmers Carry Relay (Both do 100), 70’s/53’s 50 Planking Burpees 30 Deadlifts 200m Farmers Carry Relay (both do 200/switching every 100) 50 Toes 2 Rings 18 Deadlifts 300m Farmers Carry (both do 300 / switching every 100)Read More

EMOM 10 Minutes 2 Snatch Pulls + 1 Hang Snatch Then….. 50-40-30-20-10 Double Under Sit Up Wall BallRead More

Bench Press: 4 x 4 *3 sec down / 1 sec pause 1″ above chest / 3 sec up) For Time 60 Cal Row or Ski 21 Power Cleans, 135/93 40 Cal Row / Ski 15 Power Cleans 20 Cal Row / Ski 9 Power CleansRead More

8 am and 10 am Classes In Teams of 4: 2 People work at a time, one holds pet rock 70/53, one rests Pet Rock can never touch the ground! Team WOD: 300 Pullups (75pp) 400 Pushups (100pp) 500 Air Squats (125pp) 600 Double Unders (150pp) *400m Run after each movement*Read More

Back Squat (WK 6): Establish a 6RM Then, 2 x 6 Split Squats @ 50% 12 MIN EMOM (4 Rounds) Min 1: KB Swings (rep range: 15-20) Min 2: Target Burpees (rep range: 10-15) Min 3: Rope Climbs (rep range: 1-3)Read More

For Time 3 Rounds 400m Run 10 Jumping Squats, 45/33 4 Wall Climbs 2 Rounds 600m Run 15 Jumping Squats, 45/33 6 Wall Climbs 1 Round 1200m Run 30 Jumping Squats, 45/33 12 Wall ClimbsRead More

Jerk 1-1-1 Then…… PD (To be done like DT)-Happy Birthday to Paul D 5 Rounds 6 Deadlifts 155/103 9 Hang Power Cleans 12 S2OHRead More

0:00 – 13:00 Build to a max clean 15:00 – 30:00 300 Double Unders (mix anyway) 20 Double KB Squat Cleans, 53’s/35’s (switch every 5) 10 Synchronized BMU 31:00 – 36:00 Max Ground 2 OH, 135/93 (mix anyway)Read More

3 Rounds 1000m Row/Ski/Run (Row preference) 200m Farmer Carry 25 Toes to BarRead More