Hero Saturday 06.24.17


50 pull-ups

400-meter run

95-lb. thrusters, 21 reps

800-meter run

95-lb. thrusters, 21 reps

400-meter run

50 pull-ups


Dedicated to U.S. Army Sgt. 1st Class Daniel Crabtree, 31, of Canton, Ohio, who died in Al Kut, Iraq, on June 8, 2006, as a result of injuries sustained when an improvised explosive device detonated during combat operations.

He is survived by his wife, Kathy; and daughter, Mallory.

First Posted June 15, 2006

WOD 06.23.17


Find a 1 Rep Max for your Front Squat

Conditioning Test 4:

3 attempts a max reps for strict handstand push ups, rest as needed between sets (score is highest reps in single set)


4 rounds for time of

10 Chest to Bar Pull Ups

10 Hand Release Push Ups

30 Walking Lunge Steps



WOD 06.22.17

Muscular imbalance training

3 sets not for time of…

Waiter walk with a KB, 40 yards each arm

Strict Pull Ups (about 80% of your max unbroken set)

Strict Ring Dips (about 80% of your max unbroken set)

Conditioning Test 4:

10 Rounds for time

5 Overhead Squats (Max weight of 135/95 should be a heavy load)

10 Cal Row

20 Double Unders


WOD 06.21.17

Skill Work

Not for time 3 sets of 30 double unders followed by 30 second handstand hold (scale both as needed)


Work up to a 3 Rep Max of Clean and Jerk, then at 90% of your 3RM do 2 sets of 3

Conditioning Test 3:

Run 1 mile for time!

WOD 06.20.17


Bench Press – work up to a 5 Rep Max; then 85% of 5RM for Max Reps

Deadlift – work up to a 5 Rep Max; then 90% of 5RM for 2 x 5

Conditioning Test 2: 

Row 2 Km

Rest 10 minutes

400 meter run for time