a. Bench Press 5-5-5 b. Weighted Strict Pullup 5-5-5 c. Bent Over Row 10-10-10 (per arm) Then….. Ann’s 54th Birthday WOD!!!! 2 Rounds 27 KB or DB Deadlifts 100m Farmer Carry 27 Toes to Ring 100m Farmer CarryRead more

10 min EMOM 1 clean + 1 Hang Clean + 1 Jerk Then… For Time 400m Run 20 Burpees over bar 12 Squat Cleans, 135/93 300m Run 15 Burpees over bar 9 Squat Cleans, 165/113 200m Run 10 Burpees over bar 6 Squat Cleans, 195/133 100m Run 5 Burpees over bar 3 Squat Cleans, 225/153Read more

Back Squat 1RM Then… 12 Min AMRAP 5 Push Press, 115/73 10 Barbell Lunges 15 Pull-ups 30 Double UndersRead more

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 Ball Shots 15 Box Step-overs Max Cal BikeRead more