7 Rounds For Time: 3 Cleans 155/105 4 HSPU *Both a full clean or Power clean will be considered prescribed for this WOD.  For every handstand pushup the head must touch the floor.  If using an AbMat than plates must Read More …

“Nancy“ 5 Rounds for Time of: 400 meter run 95/65 pound overhead squat, 15 reps Compare to March 1, 2013  or RX+ “Nancy” 4 Rounds for Time of: Durango run 95/65 pound overhead squat, 25 reps *25 Minute time cap Read More …

For Time: 9-8-7-6-5-4-3-2-1 Push Jerk Back Squat *For this WOD, the weight must be taken from the ground for either the push jerk or the back squat to be considered RX’d.  The prescribed weights will be 95 lb. for men Read More …

8 Minute Cap 3 Rounds of: 8 Kettlebell swings 1.5pood/1pood 8 Box jumps 24″/20″ Then: Find 1 rep squat snatch max. Final score is highest squat snatch weight successfully lifted. **Compare to July 27th, 2012 

Hero WOD’s are hard for a reason.  Come in not just to do a hard workout, but to do the workout for the people who’ve made the ultimate sacrifice. “The Seven” Seven rounds for time of: 7 Handstand push-ups 135 Read More …

4 Rounds for Time 12 Split Snatch, alternating @ 100/65 12 Pistols, alternating 200 Meter sprint

For time: Buy in 50 Shoulder to Overhead @ 65/45lb  4 rounds of: 25 Med Ball Cleans @ 20/14lb 25 Double Unders Buy out 50 Shoulder to Overhead @ 65/45lb

Skill Work: Muscle Ups and Muscle Up Progressions Then… 12 Minute EMOM: 4 Hang Cleans *Weights will be dictated based on individual strength and skill level.

For Time: 600 m run buy in C or M 20 KB Swings @ 1.5/1 pood C or M 18 SDHP @ 75/55 C or M 16 Wallballs @ 20/14lb. to a 10′ target C or M 14 Toes to Read More …