WOD 12 min Tabata abs Then each person will complete 10-9-8-7-6-5-4-3-2-1 DB clean 50/35 20 M farmer carry in between each set. Partner one planks while Partner two does first set of 10 DB Cleans and farmer carry, then switch all the way down to 1.


BACKGROUND CrossFit has a tradition of honoring fallen heroes who have died while saving others. This workout will be done to honor retired Thai Navy SEAL and Petty Officer First Class Saman Kunan. Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and Read more about 7.13.2018[…]


SWOD Snatch: (1 minute recovery btw EMOMs) EMOM for 5 minutes: 3 Touch and go squat snatches *go off of feel EMOM for 5 minutes: 2 Touch and go squat snatches *increase weight EMOM for 5 minutes: 1 Squat snatch *increase weight WOD 200 Meter Run 20 Pull-ups 20 Wall Balls 20/14 300 Meter Run Read more about 7.9.2018[…]


Finish Hero Week off with a bang! 3 Heroes with your partner! Hero Partner WOD “Randy” “Griff” “DT” The partner on the inside will be working on completing Randy and DT while the running partner is chipping away at Griff 200 meters at a time. Trade partners after every 200 meters. “Randy” 75 Power Snatches Read more about 7.7.2018[…]


Hero Week Day 5 Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade. While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, Read more about 7.6.2018[…]


Hero Week Day 4 U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived Read more about 7.5.2018[…]