Workout 50-40-30-20-10 KB Swing - 50/35 Box jump - 24/20 Toes to bar (half the reps) Row - meters x 10 (500,400, etc) ^Completd as [...]

"31 HEROES” As Many Reps as Possible (AMRAP) - with a Partner in 31 minutes 8 Thrusters (155/105) 6 Rope Climbs (15 ft) **(scale [...]

Workout 24 min 30 sec work, 30 sec rest 1 - Bike - watts (300/200) 2 - Handstand hold 3 - Hang from the rig [...]

Strength 1 Deadlift Heavy 5 Strength 2 Weighted pull ups 5-5-5 or 3 x ME (max effort) or 15 min strict pull up work ^Bands, [...]

Strength Back squat Heavy 5 *If you didn't squat on Monday, build to a heavy 8. Workout 12 min AMRAP 7 Box jumps (30/24) 14 [...]

Workout 4 RFT 25 Deadlifts 25 Push jerk 25 Pull ups ^30 min cap Rx - 135/95 Rx+ - 155/105 *Simple workout by design. You [...]

Strength Wall ball 1RM then.. EMOM x 8 2 reps of your 1RM Workout Cash in 400m run w/ med ball (20/14) 3 RFT 10 [...]

Strength Back squat Heavy 8 Workout CrossFit Open Workout 18.0 21-15-9 DB snatch (50/35) Burpee over dumbbell **Second week of our 2x a week back [...]

**There is no evening HeroWOD class, but this can be preformed during open gym in the morning** "CG-6535" 4 RFT 400m run 65 air squats [...]

Strength Back squat Heavy 5 (Heavy 8 if you didn't do back squats on Wednesday) Workout 12 min AMRAP 10 Burpees 8 Dball shoulder (4/4) [...]