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 Warm-up to 65% of 1RM Then… EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single 12 Minute time cap No retries on missed attempts WOD For...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Goblet squats:20 Paloff hold/side10 Sit-ups:20 Bar hang Strength/skill Back squat 5 75%3 80%2 85%2 85%2 85%2 85% WOD 9 Minute AMRAP: 3 Thrusters 115/753 Toes-to-bar3 Burpees over the barRead More

WOD Teams of two, one person working at a time: 2,000 meter row (switch every 250) Then, 8 rounds of: 10 Power cleans12 Box jumps or step-upsRead More

Warm-Up 2:00 bike, row, ski 3 sets: 10 PVC passthrough lunges10 DB floor press10 Sit-ups50’Skipping high knees/jog back Strength/Skill Snatch 3 75%3 80%2 85%1 90%3 75% WOD 4 Sets, not for time: 6 Turkish get-ups or turkish sit-ups12 V-ups or tuck-ups12 DB bench press100 Meter D-ball carryRead 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 75%3 80%2 85%1 90%3 75% WOD 3 Rounds for time: 15...Read 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 3-3-3-3-3 Weight by feel WOD “Cindy” 20 Minute AMRAP: 5 Pull-ups10 Push-ups15 Air squats Compare to: 5/6/2024Read 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 85% WOD 3 Rounds for time: 15 Burpees over the bar12 Deadlifts 225/15575 Double-unders Scale deadlifts to a weight you can complete in 1-2 sets.Read More

Warm-up 2:00 bike, row, ski 50 feet of each: High knee pullHeel pullFigure 4 pullWalking lungesSkipping high kneesjogRunning high kneesjogRunning butt kicksjogBear crawl Strength/skill Back squat 7 sets: 3 reps 80% WOD For time: 20-16-12-8-4Calorie row or ski10-8-6-4-2Toes-to-barRead More

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