WOD

STRENGTH Pause Back Squat + ¼ Back Squat + Back Squat: 5-5-4-4-31 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat @... Read More

CONDITIONING Mediterranean Sea8 sets (1 set every 4 minutes)12/10 Echo Bike Cals (sub 15/12 cal row)10 Box Jumps (30/24)5 Sandbag Cleans (150/100) -or- 185/125 Power... Read More

CONDITIONING “Linda” CrossFit Benchmark WOD10-9-8-7-6-5-4-3-2-1 Reps, For TimeDeadlift (1½ bodyweight)Bench Press (bodyweight)Clean (¾ bodyweight)

STRENGTH Snatch Technique Work: 3-3-3-3-2, not to exceed 75% CONDITIONING Atlantic OceanFor time: 1000m Row 50 Thrusters (45/35) 60 Chest to Bar Pull Ups 50 Thrusters (45/35) 1000m Row WELLNESS... Read More

STRENGTH Power Clean 5×1, starting at 50% of 1RM CONDITIONING Pacific OceanFor Time:30 Devil Press (2×50/35)30 Handstand Push Ups15 Devil Press (2×50/35)15 Handstand Push Ups

STRENGTH Tempo Back Squat + Back Squat: 5-5-4-4-41 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squat, starting at... Read More

STRENGTH Front Rack Lunges 3×10 (5 right, then 5 left) 60%, 70%, 80% CONDITIONING “I love this song! Really bad eggs!”Partner Throwdown Friday!!2 Rounds500m Row... Read More

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... 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... 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... Read More