CrossFit WOD

Strength: 8×1, Split Jerk WOD: For time… 40 Ring Dips 25ft Handstand Walk 25 Ring Dips 50ft Handstand Walk 10 Ring Dips 75ft Handstand Walk... Read More

WOD: For time… Buy-In, 135 Air Squats then 4 Rounds of… 8 Bar Muscle Ups 20 Power Cleans, 115/85 20 Front Squats, 115/85 then Cash-Out,... Read More

Warm Up: 3 Rounds 50 Single Unders 10 Russian Swings 20 Sec Lateral Opener (stretch pec and front delt), :20 R/L 5 KB Kneeling Windmills... Read More

Hero WOD: “31 Heroes” Call sign Extortion 17

Strength: 5x 1+1, Hang Squat Clean + LOW Front Squat w/2 second pause at bottom. *Build across. WOD AMRAP 25 For time… 350m Row 20... Read More

5×3 Snatch Balance 4×3 Hang Muscle Snatch 3×3 Hang Power Snatch 5×1 Squat Snatch + 1 Overhead Squat 5×1 Squat Snatch

WOD: 3 Rounds of… AMRAP 7 3-6-9-12… Chest to Bar Pull Ups Handstand Push Ups Box Jump Overs, 24/20″, women use bench on plates. *restart... Read More

Strength: 5×3 Bench Press, build to heavy set Hero WOD: “Zeus” U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the... Read More