- SKILL - Bar Muscle Up Progression - WORKOUT OF THE DAY - Hero Wod Wednesday For Time 1,200 meter Run Buy in Then, 4 rounds of: 12 Strict Pull-Ups 9 Strict Dips 6 Strict [...]

- WORKOUT OF THE DAY - Part A) 10-9-8-7-6-5-4-3-2-1 Hang Power Clean GHDSU Rest 3 min Part B) 15 min to build to a heavy single Power Clean Fitness: 65/95, MedBall Sit up Performance: 95/135 [...]

- STRENGHTH - Back Squats 3 sets of 2 at 85% - WORKOUT OF THE DAY - 3 Rounds For Time 800 meter Row 20 Dumbbell Squat Cleans 20 Burpees

- WORKOUT OF THE DAY - Happy Halloween! “Lupo” Partner Hero Wod: For Time (with a Partner) Buy In: 1,943 meter Row 100 Wall Ball Shots (20/14 lb) 90 Deadlifts (135/95 lb) 80 Hand Release [...]

- STRENGTH - Push Jerks EMOM x 5 4 jerks at 75% - WORKOUT OF THE DAY - Fight Gone Friday EMOM for Max Reps *40 sec on/20 sec rest Min 1: DB Close Grip [...]

- STRENGTH - 4 sets of 10 (5 per side) Barbell Single Leg RDLs Barbell Reverse Lunges - WORKOUT OF THE DAY - AMRAP 18 MIN 3 Ring Muscle Ups 6 HSPU 12 Box Jump [...]

- ENDURANCE - 400m run rest 1 Min 800m run rest 2 min 400m run rest 1 Min - WORKOUT OF THE DAY - “Skiing Angela” For Time: 48 Burpees buy in directly into: 3 [...]

- STRENGTH - Full Snatch 4 sets of 1 at 80% - WORKOUT OF THE DAY - 2 Rounds For Time: 1200 M Row 30 Power Snatch 24/30 Cal Bike Fitness: 65/95 Performance:95/135 Elite: 115/165

- STRENGTH - Front Squats 5 sets of 2 at 80% - WORKOUT OF THE DAY - 6 MIN AMRAP x 3 5 Push Press 6 Front Squat 7 OTB Burpees *1 min rest between [...]

- WORKOUT OF THE DAY - Coast Guard Memorial Hero Wod for Morgan 9AM, 10AM and 11AM Heats “Morgan” 40 MIN AMRAP 600 M run Buy in at top of Each AMRAP Directly into: 2 [...]