Workout 20 min AMRAP 20 Wall ball - 20/14 15 Pull ups 10 Burpee Dball shoulder (5/5) - 100/60 **A three or four movement grinder [...]

Strength Back squat 8-8-8 Workout 5 RFT 9 Deadlifts - 155/105 6 Power cleans 155/105 3 Thrusters - 155/105 15 min cap **We've got some [...]

Workout In 5 min, do 400m run 20 Lunges (total steps, no weight) 10 Rus KB swings - 70/53 *rest time remaining. Repeat a total [...]

Strength 1 Hang muscle snatch 5 x 3 @ technique weight Strength 2 Power snatch + 5 Overhead squats 5 x 1 AHAP wGF (as [...]

Strength Bench press 10-10-10 Workout Tabata HS hold (or free standing/HS walking) KB Goblet squat - 53/35 Push ups *Rotate through all movements **Here's a [...]

"31 HEROES” As Many Reps as Possible (AMRAP) - with a Partner in 31 minutes 8 Thrusters (155/105 lbs) 6 Rope Climbs (15 ft) 11 [...]

Workout 5 RFT of Bike - 20/15 cal 10 Box jump over - 24/20 10 Push ups w/ hands on DBs 10 DB S2OH - [...]

Workout "Helen" 3 RFT 400m run 21 Amer. KB Swings - 53/35 12 Pull ups Strength Back squat 10-10-10 "Helen" times.. Compare to 10/24/17 Compare [...]

Workout 30 min, for max weight Barbell complex (unbroken) -Power clean -Thruster -Hang squat clean -Thruster -Squat clean -Thruster **With a partner - one works, [...]

Strength 1 Glute bridge 3 x 10 @ 7-10 RPE Strength 2 Front squat 5-5-5 (*heavy 5) Cashout WOD 8 min AMRAP 2 Turkish Get-Ups [...]