Holiday schedule: 7/3 – no 6:30 7/4 – Closed Warm-Up 2:00 bike, row, ski 3 Sets: 3 Inchwroms20 Plank Position Shoulder Taps10 Single Arm Banded Lat Pulldowns (each arm) Strength/Skill Shoulder Press 5@65%4@70%3@75%1@85%1@90%1@95-100+%1@100+% WOD For time: 1,000 Meter row20 Hang power cleans 135/9530 Pull-upsRead More

Warm-up 2 minute bike, row, ski then… 3 sets: 50 Foot Monster Walk (left, right)10 Halo Squats10 Ring rows10 Pineapple pickers Strength/Skill Front Squat 5-5-5-5-5 @ 22X2 WOD Every 3 minutes for 12 minutes, complete: 10 Single Dumbbell Box Step Overs 20″15 V-Ups20 Alternating Dumbbell Snatches Score = slowest setScale to make sure you’re getting...Read More

WOD Teams of two, 20 minute AMRAP: 200 Meter Run:30 Handstand or plank hold6 Front squats9 Burpees -One partner completes the run while the other completes as many reps of the other three movements as possible. Switch after each run and pick up where the other left off.Read More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Foot Waiter Carry (50 feet/arm)10 Goblet Hold Good Mornings10 Goblet Squats:10 Bar hang Strength/skill Clean EMOM for 4 Minutes 2 @ 68% EMOM for 3 minutes 2 @ 73% EMOM for 4 Minutes 1 @ 78% WOD 10 Minute AMRAP: 10 Toes-to-bar12 DB Pull-throughs 50/3510 Box jumps...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms20 Plank shoulder taps10 Single Arm Banded Lat Pulldowns(each arm) Strength/skill Snatch EMOM for 4 Minutes 2 @ 68% EMOM for 3 minutes 2 @ 73% EMOM for 4 Minutes 1 @ 78% WOD EMOM for 15 Minutes (5 sets:) Minute 1|3-5 D-ball over shoulderMinute 2|10 DB...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10-20 OH banded tricep extensions10 Sit-ups100 Meter jog100′ Pec walk Strength/skill 3 Sets, not for time Accumulate :15-:30 L-sit/L-hang10-12 DB Bench press10 Alternating pistols WOD 15 Minute AMRAP: 400 Meter run12 Deficit Push-ups24 Wall balls Hybrid Conditioning (10:30) 3 Rounds: 800 Meter run20 Wall balls10 BurpeesRest 1 minute...Read More

Warm-up 2 minute bike, row, ski then… 3 sets: 10 Banded good mornings5 Doble DB press @ 505015 Banded pull aparts Strength/Skill Shoulder Press 8@65%6@75%4@80%3@85%2@90%10@50% -Perform 5 single arm DB rows/arm between each set of press. WOD For time: 50 Cal row or ski75 Double-unders50 Deadlifts 135/9575 Double-unders50 Cal row or skiRead More

Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets 10 Goblet squats10 Ring rows10 Walking lunges:15 Bar hang Strength/Skill Back squat 5 75%3 80%2 85%1 90%1 90%1 90% WOD 3 Rounds for time: 15 C2B pull-ups15 KBS 70/53 Compare to: 2/20/2025Read More

WOD Complete 5, 4 minute AMRAPs: 400 Meter Run or 500 meter row10 DB Push press 50/35 each handMax Calories Bike, Row or Ski in the remaining time Rest 1 minute between each Join us at Samson Fest! Learn more here: https://www.samsonfest.com/Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10-20 OH banded tricep extensions10 Sit-ups10 KB deadlifts Strength/skill Clean EMOM for 4 Minutes 2 @ 65% EMOM for 3 minutes 2 @ 70% EMOM for 4 Minutes 1 @ 75% WOD 12 Minute AMRAP: 15 Defecit push-ups10 V-ups5 Deadlifts -Choose a weight which can be completed unbroken...Read More