Warm-up 3 Sets: 10 Sit-ups10 DB Floor press:15 Bar hang10 Mountain climbers Strength/skill Bench press 8-8-8-8-8 WOD Every minute, on the minute, for 20 minutes (4 sets of each): Minute 1 – 100 Meter farmer carryMinute 2 – 10-15 Toes to BarMinute 3 – 10-12 Cal skiMinute 4 – 10-15 Defecit Push-UpsMinute 5 – RestRead More

Warm-up 3 Sets: 10 Pineapple pickers100 Meter jog50′ Skipping high knees10 Goblet squats Strength/skill Four sets of: Deadlift x 7 reps @ 20X1Rest 20 secondsTall Box Jumps x 5 reps(land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition)Rest...Read More

Warm-Up 2:00 bike, row, ski 3 Sets: :15 Bar hang:15 HS or plank hold8 Reverse Snow Angels Strength/Skill Shoulder Press 10 @ 55%8 @ 60%6 @ 65%4 @ 70%4 @ 75% -Complete 5 DB rows per arm after each set. WOD For time: 2,000 Meter row20 Shoulder-to-overhead 115/7575 Double-unders15 Shoulder-to-overhead50 Double-undersRead More

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts2 Lunge matrix/side Strength/Skill Back squat 3-3-3-3 85% WOD 9 Minute AMRAP: 5 C2B Pull-Ups7 Burpees9 KBS 70/53 Compare to: 1/22/2024Read More

Strength/Skill Clean 12 Minutes to build to a heavy single or work on technique WOD Teams of two, one person working at a time.. 15 Minute AMRAP: 100 Calorie row Then, with the remaining time 8 Shoulder to overhead 155/10516 Burpees32 Deadlifts 155/105Read More

Warm-up 2:00 bike, row, ski 3 sets: :15 HS or plank10 Pineapple pickers10 Mountain Climbers:15 Bar hang Strength/Skill 4 Sets, not for time: 10 D-ball ground to shoulder:30 Hollow or tuck hold WOD For time: 30 Calorie bike200 Meter KB farmers carry 70/5330 Burpees50 Wall balls 20/14Read More

Warm-up 3 Sets: 10 PVC Pass Through Lunges5 Cal Bike or Row:15 Bar Hang20 Banded pull-aparts Strength/skill Bench press 10-10-10-10 WOD Complete the Following For Time: 21-15-9 Hang Power Snatch 95/65Toes-to-Bar Compare to: 1/20/2022Read More

Warm-up 2:00 bike, row, ski 3 sets: :20 Jump rope5 Single leg KB deadlifts/side10 Sit-ups WOD Against a 4-minute running clock, for max reps: 500 Meter Row or ski5 Deadlifts 275/190Max rep double-unders Rest 2 minutes, and repeat for a total of six 5 sets Score = double-undersRead More

Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog:20 Bar hang:15 HS or plank hold10 Pineapple pickers Strength/Skill 4 sets: 5-10 Strict HSPU or unsupported barbbell press5 Single arm DB row3 High box jump WOD 12 Minute AMRAP: 5 Burpees over the bar10 Front rack lunges 95/6515 Push PressRead More

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts2 Lunge matrix/side Strength/Skill Back squat 4-4-4-4-4 80% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 6/10/2024Read More