CrossFit gyms around the country are doing this WOD on Saturday but we prefer to program Hero WODs on Thursdays as many folks go out of town on the weekends or have other obligations. Hero WOD: “Eva Strong”Partner Workout 5 Rounds for time: 24 Double unders (each, at the same time)19 Toes to bar (split)2 Clean and...Read More

STRENGTH Clean & Jerk Technique Work 5×1 @ 75% CONDITIONING “I’ve Got a Jar of Dirt!” #250 GHD Sit Ups (OR 50 V Ups)30’ Handstand Walk30 Overhead Squats (145/95)60’ Handstand Walk40 GHD Sit Ups (OR 40 V Ups)60’ Handstand Walk20 Overhead Squats (165/115)90’ Handstand Walk30 GHD Sit Ups (OR 30 V Ups)90’ Handstand Walk10 Overhead...Read More

STRENGTH Back Squat 5×3, starting at 65% and building not to exceed 85% CONDITIONING The Black PearlFor time:2km Echo Bike30 Toes to Bar50 Dumbbell Snatches (70/50)30 Toes to Bar20 Burpee Box Get Overs (48/40)Read More

STRENGTH Snatch Technique Work 5×1 CONDITIONING “I’ve Got a Jar of Dirt”15 Ring Muscle Ups15 Front Squats (135/95)25’ Front Rack Lunge (135/95)9 Bar Muscle Ups9 Shoulder to overhead (135/95)25’ Overhead Lunge (135/95)Read More

STRENGTH Hang Clean + Jerk 3×21 Hang Clean + 1 Jerk, starting at 85% then building CONDITIONING Monica Geller BingPartner Throwdown Friday!!4 Sets (1 Set every 4 Minutes)25 Chest to Bar Pull Ups4×25’ Shuttle Run15 Thrusters (135/95)*Split all reps as neededRead More

CONDITIONING The Chief, CrossFit Benchmark WOD5 Sets, 3 Min AMRAP3 Power Cleans (135/95 lbs)6 Push-Ups9 Air Squats-Rest 1:00 b/t sets- STRENGTH Up to 4 Rounds 10 Barbell Bench Press @ moderate weight – maintain quality10 Double DB Bench Press 1 and ½ Rep @ moderate weight – maintain quality15 Flat Bench DB Chest Fly@ light...Read More

STRENGTH Strict Press & Push Press 3-2-1-1-13 Strict Press & 3 Push Press @ 60%2 Strict Press & 2 Push Press @ 70%1 Strict Press & 1 Push Press @ 80%, then building for last two sets CONDITIONING Joey aka Dr. Drake Ramoray6 Sets:10 Deadlifts (275/185)10 Burpee Box Jump Overs (24/20)-Rest 1 min b/t sets-...Read More

STRENGTH Power Snatch + Snatch 3-2-2-22 Power Snatch + 1 Snatch @ 80%1 Power Snatch + 1 Snatch @ 90%1 Power Snatch + 1 Snatch @ 95%1 Power Snatch + 1 Snatch @ 1RM CONDITIONING Chandler Bing40/32 Cal Bike42-30-18Wall Balls (20/14)Toes to Bar40/32 Cal Bike*sub 50/40 cal row or 500m runRead More

STRENGTH Deadlifts 5-3-1-1-1, starting at 75% and ending with 1RM CONDITIONING Ross and RachelAMRAP 9 Minutes3-6-9-12….Overhead Squat (115/75)*30 Double Unders after each set of Overhead SquatsRead More

STRENGTH 1 Clean & 2 Jerk 3×3 @ 85-90% 1RM-followed by-Clean Pulls 3×3 @ 105% 1RM CONDITIONING 500m Row ***Option to sub 400m Run or 30/24 Calorie Bike 25 Thrusters (95/65) 150 Double Unders25 Thrusters (95/65)500m Row***Partner option***500m Row (each, at the same time)45 Thrusters (95/65) (split as needed)300 Double Unders (split as needed)45 Thrusters (95/65)...Read More