Warm-Up 1:00 bike10 pineapple pikers20 walking lunges1:00 row:15 HS hold or plank:20 bar hang1:00 ski10 inchworms10 it-ups WOD “Mikko’s Triangle” EMOM for 39 minutes1 minute Row1 minute Ski Erg1 minute Assault Bike1 minute Rest -Set a target number of calories to a number which will be challenging to hold each minute for the entire workout.-Score...Read More

Warm-Up 2:00 bike, row, ski 3 Sets: 10 Ring rows20 Mountain climbers10 Dynamic scorpions Strength/Skill 3 sets, not for time: 10 Dips5-10 Strict supine pull-ups100 Meter farmer carry WOD EMOM for 16 Minutes (4 sets): Station 1|DB bench press x 10Station 2|Single arm DB row 8/armStation 3|Bar hang x max timeStation 4|HS hold x max...Read More

Warm-Up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Sit-ups10 Walking lunges10 KB deadlifts Strength/Skill Power clean 5-5-5-5-5 Work at a weight which can be performed unbroken, touch-n-go. WOD For time: 20 Burpees20 V-ups20 Deadlifts 225/15520 V-ups20 Box jumps or step-ups 24/2020 V-ups20 BurpeesRead More

Warm-Up 2:00 bike, row, ski 3 Sets: :20 Paloff hold/side5 Bottoms up KB press20 Banded pull-aparts Strength/Skill Push press 4-4-4-4-4 80% WOD Every 5 minutes, for 15 minutes (3 sets): 500 Meter Row or ski25 Wall Balls 20/14 Score = slowest setRead More

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats10 Pineapple pickers10 Ring rows:15 Bar hang Strength/skill Front squat 3-3-3-3-3 85% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 1/13/2025Read More

This week’s Open theme is schools spirit. Rep your Alma mater or wear your NXNW gear. WOD Open workout 25.3 For time: 5 wall walks50-calorie row5 wall walks25 deadlifts5 wall walks25 cleans5 wall walks25 snatches5 wall walks50-calorie row Time cap: 20 minutes ♀ 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch♂ 225-lb (102-kg) deadlift,...Read More

Warm-up 2:00 bike, row, ski 3 sets: 3 Inchworms10 Ring rows10 Squats WOD EMOM For 28 mintues (7 sets): Station 1|6 Bench pressStation 2|8 Barbell rowStation 3|100 Meter farmer carryStation 4|20 Banded leg curlsRead More

Warm-Up 2:00 bike, row, ski 3 Sets: 5 Halo monster walks, left right10 Pineapple pickers10 Dynamic scorpions Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD For time: 1,500 Meter ski20 deficit push-ups 45/35 lb plates20 Back squats 205/13520 deficit push-ups60 Calorie bikeRead More

Warm-Up 2:00 bike, row, ski 3 Sets: 10 Ring rows:15 Bar hang10 Goblet squats Strength/Skill Power clean 7-7-7-7 Work at a weight which can be performed unbroken, touch-n-go. WOD 4 Sets for max reps: :30 Dips:30 Rest:30 Strict pull-ups:30 Rest:30 DB walking lunges:30 Rest -preform lunges with two DBs in farmer carry postionRead More

Warm-Up 2:00 bike, row, ski 3 Sets: :30 Jump rope10 Sampson lunges5 Bottoms up KB press20 Banded pull-aparts Strength/Skill Push press 5-5-5-5-5 75% WOD 5 Rounds for time: 10 Burpees10 Single arm DB push press 50/3520 Double-undersRead More