Workout: 3 rounds of: 2:00 Rounds + :30 Rest/Transition R1- 10 Box Step-Over (20″) + 5 Single-Arm Hang DB Snatch per arm, not alternating (20/35#) R2- Bike for Calories R3- Alternate reps of Dead Hang and Handstand/Wall Climb Hold Track total Calories across all three rounds.Read more

Strength: 12-15 minutes to complete 4-5 rounds of: 4 Weighted/Strict/Banded Chin-Ups 100ft Mixed-Grip Carry 3 Yoga Burpees Workout: Tabata-thon! Russian KB Swings (53/70#) Burpees Double-DB STOH (35/50#) Complete a full 8 rounds of :20 on/:10 rest of one movement, tracking fewest reps in any one round. Rest ~2:00 Score is sum of fewest reps for each movement (add the three numbers).Read more

Strength: E2MOM x 5 Front Squat x 5 (no tempo) Workout: AMRAP 12 Increasing Ladder by 1’s of: Squat Cleans (105/155#) DUs (increase by 10 each round) (For incomplete rounds, 1 DU = 1 rep)Read more

Strength: 12 minutes to complete 5 sets of: Split Jerk – 2 reps Pause between reps, no rebounding Workout: For time: 400m Run 30 Push-Ups 30 Sit-Ups 400m Run 20 Push-Ups 20 Sit-Ups 400m Run 10 Push-Ups 10 Sit-UpsRead more

Strength: E2MOM x 5 Back Squat x 5 (no tempo) Workout: “Holbrook” 10 Rounds For Time 5 Thrusters (115/85 lb) 10 Pull-Ups 100 meter Sprint 1 minute Rest US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook. The “Holbrook” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Thursday, January 27, 2011Read more