WOD Teams of two, complete the following for time: 50 bench press 95/65800m run40 bench press 135/95400m run30 bench press 155/105200m run20 bench press 175/115100m run10 bench press 185/125 -Partners run together, split bench press repsRead More

Warm-Up 2:00 bike, row, ski Walk on balls of feet x 50 FeetWalk on heels, toes up x 50 FeetSampson lunges x 100 FeetSkip down + jog back x 100 FeetLateral skip (both sides) x 100 FeetBear Crawl x 50 Feet Strength/Skill Clean 3 70%3 75%3 80%2 85%3 75% WOD 8 Minute AMRAP: 4 Hang...Read More

Warm-Up 2:00 bike, row, ski 3 Sets: :15 Bar hang:15 Plank or HS hold10 PVC pass through lunges10 Pineapple pickers Strength/Skill Snatch 3 70%3 75%3 80%2 85%3 75% WOD 1,500 Meter row or ski50 KBS 50/3550 Sit-ups30 Burpees25 KBS 50/3525 Sit-upsRead More

Warm-Up 2:00 bike, row, ski 3 Sets: 3 Inchworms20 Banded leg curls20 Plank shoulder taps5 Halo monster walk Strength/Skill Overhead squat or Front squat 5-5-5-5-5 Weight by feel WOD For time: 30-20-10 Walking lungesHand release push-upsPull-ups Compare to: 5/13/2024Read More

Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up kb press20 Banded pull-aparts10 Pineapple pickers:15 HS or plank hold Strength/skill Push jerk 3-3-3-3-3 80% WOD 12 Minute AMRAP: 100 Meter single kb suitcase carry 70/537 DB STOH, right arm7 DB STOH, left armRead More

Warm-up 2:00 bike, row, ski 3 Sets: :30 Jump rope10 Sampson lunges10 Goblet squats10 Pineapple pickers Strength/skill Back squat 10 sets: 3 reps 75% WOD 3 rounds for time: 50 double-unders12 deadliftsFinish with…800-m run Choose a weight you can complete 12 reps unbroken Score = time, weightRead More

WOD Teams of two, one person working at a time: 800 Meter medicine ball run60 Goblet reverse lunges60 Burpee pull-ups400 Meter medicine ball run60 Partner medicine ball sit-ups60 KBS800 Meter medicine ball runRead More

Warm-Up 2:00 bike, row, ski 3 Sets: 10 DB floor press10 Sit-ups10 PVC pass through lunges10 Ring rows Strength/Skill Snatch 3 65%3 70%3 75%3 80%3 70% WOD 5 Sets, not for time: 3 Bench press10 Parralette pass throughs8 Single arm DB row/arm100 Meter farmer carryRead More

Warm-Up 2:00 bike, row, ski 3 Sets: 3 Inchworms100 Foot single arm bottoms up carry20 Plank shoulder taps:15 Bar hang Strength/Skill Overhead squat or Front squat 7-7-7-7-7 Weight by feel WOD 15 Minute AMRAP: 30 Double-unders15 Push press 95/6520 wall balls 20/14Read More

Warm-Up 2:00 bike, row, ski 2 Sets: 200 Meter jog20 Walking lunges20 Squats20 Ring rows Strength/Skill Clean 3 65%3 70%3 75%3 80%3 70% WOD 9 Minute AMRAP: 5 Deadlifts10 Burpees over the bar -Choose weight that can be completed unbroken throughout the 9 minutes. Score = rounds, weight.Read More