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 and Glen had actually won. He said that it didn’t matter. Glen wanted you to win. As long as everyone had fun he was fine with second. He then gave his prizes away to some kids. Coach Ali and I knew Glen in California. We always used to joke that the girls hated it when Glen would walk in the bar. Every guy in the place would step over their own mother to go talk to Glen. He was the only person who could cock-block an entire bar for both men and women. After all,...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