WOD

Conditioning:  2 Rounds  21-15-9 reps of  Pullups  Push Presses 95/65/45lbs Rest 2 mins  2 Rounds  9-15-21  Double unders  Overhead squats 95/65/45lbs  *Score total combined time

Strength: 10 MIN EMOM  2 Clean and Jerks 80% of 1RM  Conditioning:  For time: 12 MIN AMRAP  400meter row  10 hang power cleans 115/85/65lbs  8... Read More

Strength: Bench Press spend 15 mins working to a heavy set of 2  Conditioning:  3 rounds for time:  20 HRPU  25 KB Swings 53/35/26lbs  Run... Read More

HeroWod “Hope”  3 rounds of: 1 Min of Burpees 1 Min of Power Snatches, 75/55/55 lbs 1 Min of Box Jumps, 24″/20″/16 1 Min of... Read More

For time:  2k Row  Then 10 rounds of:  1 round is the following: 3 Push Presses 135/95/65lb  6 pushups  9 airsquats

“343” is a Hero WOD created and dedicated to honoring the 343 firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New... Read More

Skill: Handstand Walks  Conditioning:  12 MIN AMRAP  12 Slam Balls 40/30/20lbs  12 Cal Bike  12 Front Squats 135/95/65lbs 

Strength:  Back squats EMOMX10 2 back squats at 75% of 1rm Conditioning:  21-15-9-6-3 reps of  Pullups  Wallballs 20/14/10lbs KB Swings 53/35/26lb  Cash-out 400meter run  CompWod ... Read More

Klepto- HeroWod Complete 4 rounds of time of. 40 min cap 27 box jumps 24/20/16 20 Burpees 20 squat cleans 145/100/70lb

Strength: 5×2 push jerks 80% of 1rm off the rack  Conditioning: 4 min AMRAP  Row 250meters  With the remaining time do as many reps as... Read More