Fran. 21-15-9 of 95# thrusters and pull-ups. See why it's a great WOD to do about every 6 months or so and test your overall lung capacity. Whatever you do, don't drop the bar. Cam's time: 4:07. Post your times in the comment below. 

Ashley's WOD of the Week. Anything for time sucks. Especially when you walk into the gym and know there's rest in-between rounds. Well this week, I walked into the box and noticed something I thought was going to be easy. Boy, was I wrong. Here's my pick for the #WODoftheWEEK. Be sure to catch what we're up to on Instagram @VoyEdgeRX

"Diane" 21-15-9 of Deadlifts 225#/155# and handstand push-ups...not my best performance or favorite WOD, but sometimes we need to attack what we suck at most in terms of fitness. This WOD is heavy - and full of technique. Read more in the post. By: Cam King 

You can do anything for a minute, right? How about for three rounds each? Russian KB swings, wall balls, and backwards lunges with a kettlebell? Easy stuff there....wrong. Here's my pick for the #WODoftheWEEK. Try it on for size and post your time in the comments below. By: Tony Beringer

"Holleyman"

30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

Post your time to the comments below. I did it scaled, by this is a beast of a WOD. Read my full take in the blog. 

Lauren is back with another #WODoftheWEEK. This one is for skill....not time. Her mechanics in the overhead department are top-knotch. So take this one with a grain of salt and work on some serious skill work. Read more in the post below....

At VoyEdge RX, we love Hero WOD's because they represent the ultimate sacrifice....and while CrossFit is a big part of who we are, what we do - and what we're aiming for, we're more than that. We want to represent athletes of all skill levels, ranges and especially ages. But no matter any of those, all that matters when you do a hero WOD, is that you finish....I now present to you, 'Maupin.' My pick for #WODoftheWEEK

Cam's pick for the #WODoftheWEEK....see why he hates overhead squats (it's because he's lanky) and what he does to overcome what he's worst at...sometimes you come across a WOD that kicks your ass - and other times you know it's going to be a grind. This time, it was both. Read more....

Coach Larry here...this is my #WODoftheWEEK 'Fast & Heavy.' Arguably, the toughest part of this WOD could easily be the pistols for you - and if that's the case, then you have something new to work on. It's not about how much weight you can lift, or how fast you necessarily do it - but what you're doing to improve the things you aren't great at. Each day is a building block onto the next...be the best you possible. #WODoftheWEEK Don't forget to post your times in the comments below! 

There is no denying it: the folks who self-identify as iron-minded heavy lifters aren't always the most enthusiastic runners, and the same is often true from the other side of the fence. And I can admit, I'm no exception to that rule: I'm a big fella. I prefer big lifts any day...

Built For Speed - Not Comfort. I recently did this 18 minute AMRAP and felt pretty good. Being new to CrossFit in general, at this point I'm more built for speed, than strength and I wanted to share this WOD for all the newer CrossFitters out there. Post your time in the comments below and don't forget to subscribe to what we're doing and when we release new trips. Peace out. - Tim Frankie.

I love Hero WOD's. Why? Because it makes you think about how selfless others are. In the CrossFit Community, there's no shortage of Hero WOD's (my absolute favorite ones) and I did, 'BADGER' the other day, on behalf of Chief Petty Officer, Mark Carter, who gave the ultimate sacrifice on December 11th, 2007...