Warm-up 2:00 Bike, row, ski 3 Sets: 10 Ring rows10 Sampson lunges:15 Plank or HS hold:15 Jumps rope Strength/Skill 3 Sets, not for time: 100 Meter farmer carry1-3 Rope climbs12 V-ups or tuck-ups WOD 14 Minute AMRAP: 5/3 Strict pull-ups10 Power snatches 75/5520 Double-undersRead More

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Banded good mornings10 Walking lunges:15 Plank or HS hold Strength/Skill Deadlifts 10-8-6-4 @20X1 WOD 5 Rounds for time: 6 Front squats 155/105 – from rack8 Box jumps or step-ups 24/2014 KBS 53/35 Hybrid Conditioning (5:30) 25 Minute AMRAP: 20 KBS500 Meter row20 Goblet squats400 Meter ski20 Box...Read More

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Ring rows20 Shoulder taps10 KB deadlifts3 Inchworms WOD EMOM for 30 minutes (5 sets):Station 1: 10 Burpees over the barStation 2: 5 Supine barbell rowsStation 3: 1-3 Wall walksStation 4: 8 Strict shoulder pressStation 5: 5 D-ball over the shoulderStation 6: Rest Hybrid Conditioning (10:30) 1 Mile...Read More

Warm-up 2:00 Bike, row, ski 3 Sets: 10 DB floor press:15 Bar hang20 Mountain climbers Strength/Skill Bench press 5-5-3-3-2-1-1-1 Build to a heavy single WOD 10 Minute AMRAP: 10 Pull-ups12 Push-ups10 Hang power cleans 115/75Read More

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Pineapple pikers10 Halo squats10 Ring rows5 Bottoms up KB press/side Strength/Skill Back squat 10-10-10 50-60% WOD 7 Minute AMRAP: 15 Calorie row15 Wall balls 20/14 Rest 2 minutes 7 Minute AMRAP: 10 Calorie bike or ski12 Alternating DB snatches 50/35Read More

Holiday Schedule: Monday 1/19 – No 6:30 pm WOD Teams of two, 20 Minute AMRAP: 100 Meter farmer carry 70/534 Shoulder-to-Overhead 155/1056 DB Single DB reverse lunges 50/358 DB pull-throughs One partner completes the carries while the other complete as many reps of the other movements as possible. Alternate after each carry.Read More

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Banded good mornings10 Pineapple pikers10 KB Deadlifts Strength/Skill 10 Minutes to work on gymnastics skill of your choice OR work on mobility WOD Every 4 Minutes for 20 Minutes (5 sets): 500 Meter row or ski20 Russian KBS 70/53 Score = slowest setRead More

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Banded good mornings10 Pineapple pikers:15 Jump rope10 Ring rows Strength/Skill Deadlifts 11-9-7-5 @20X1 WOD “Newport Crippler” Complete the following for time: 30 Back Squats 225/1551 Mile Run Compare to:3/24/2025Read More

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Sampson lunges10 Ring rows100 Meter jog Strength/Skill 3 Sets: 3 High box jumps (perform as singles)6 Turkish get-ups (3/side)Strict weighted pull-ups x max reps WOD 15 Minute AMRAP: 12 Push press 75/55100 Meter suitcase carry 70/5310 Burpees over the barRead More

Warm-up 2:00 Bike, row, ski 3 Sets: :15 Bar hang20 Banded pull-aparts20 Mountain climbers:15 Jump rope Strength/Skill 6 Sets: 2 Bench press6 Supine barbell rows WOD “Annie” For time: 50-40-30-20-10double-underssit-ups Compare to: 8/21/2025Read More