50 KBS Back Squat 5@60% 4@70% 4×4@80% Clean and Jerk 5@60% 4@65% 4@75% 6×1@85% For time: 21-15-9-15-21 KBS 55/35 Box Jumps 24/20 Wallball Sit UpsRead More

50 KBS Front Squat 4@60% 3@70% 3×3@80% Muscle Snatch 3@30% 3@40% 3@45% 2×3@50% AMRAP 18 3 Power Cleans 155/105 6 Wallball 9 Burpee 30 DURead More

50KBS Press 5@60% 7@70% 3×5@85% Overhead Squat 3@60% 3@70% 2×2@80% EMOM 10 10 Power Cleans 105/75 on ODD 10 Push Press EVEN Rest 2 mins AMRAP 8 7 Power Snatch 105/75 7 T2B Rest 2 mins 3 rounds for time: 10 Power Cleans 10 Snatch 10 T2BRead More

50 KBS Front Squats 5@60% 4@70% 4×4@80% Clean and Jerks 5@60% 4@65% 4@75% 6×1@85% For time: 7 rounds of: 150m run 30 double unders 7 burpeesRead More

50 KBS Snatch Grip PP (based on snatch) 2@60% 2@70% 2×2@80% RDL 3@60% 3@70% 2×2@85% For time! 4 rounds of! 21 Box Jump Overs 24/30 15 HPSU 9 Snatch 135/95Read More

Back Squat 5@60% 4@70% 4×3@80% Power Clean 3@60% 3@70% 3@75% 2×3@80% AMRAP 13 1 Wallball 1 Pull Up 1 Push Up 2 Wallball 2 Pull Ups 2 Push Ups 3 ” 3 ” 3 ” Etc EtcRead More

All Hero WODs are special but this one is about my friend Glen. Glen beat me in my first ever Crossfit contest. I took 3rd, he placed 2nd. I remember looking over and seeing him drink beer in between sets of deadlifts. After the awards were given out they realized there had been a mistake...Read More

50 KBS 50 KBS Snatch 5@60% 4@65% 4@75% 6×1@85% Press 5@60% 4@70% 3×5@80% AMRAP 5 5 Power Clean 135/95 10 Wallball Sit Ups Rest 2 mins AMRAP 5 5 Hang Squat Cleans 135/95 3 CandleStick to BurpeeRead More

50 KBS Front Squat 5@60% 4@70% 4X4@80% Cleans (only cleans) 5@60% 4@65% 4@75% 6×1@85% AMRAP 9 10 Push Ups 10 Pull Ups 10 Sit Ups 30 Double UndersRead More

50 KBS Snatch Pullz 2@85% 2@95% 4×2@105% Snatch Balance 2@60% 2@65@ 6×1@75% EMOM 20 10 Wallball on EVEN 10 Burpees on ODDRead More