Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms:15 HS or plank hold10 Samson lunges5 Bottom up KB press Strength/Skill Push jerk 2-2-2-2-2-2 90% WOD 5 Sets for max reps: :30 Single DB box step-ups 50/35 20″:30 Rest:30 Wall walks:30 Rest:30 Bike, calories:30 RestRead More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog:15 Bar hang10 Ring rows10 Halo squats Strength/skill Front Squat 3-3-3-3-3 @ 23X1 WOD 10 Minute AMRAP: 5 C2B pull-ups7 Burpees9 KBS 70/53Read More

Warm-up 2:00 bike, row, ski 3 Sets: 5 Up-downs10 Sit-ups10 Ring rows WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 40 Calorie row30 Deadlifts 225/15520 Burpee pull-upsRead More

Warm-up 2:00 bike, row, ski 3 Sets: :15 Jump rope10 Halo squats10 Ring rows:!5 HS or plank hold Strength/skill 10 Minutes to work on gymnastics skills of your choice WOD 15 Minute AMRAP: 10 Back squats 135/9520 Sit-ups40 Double-undersRead More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 KB deadlifts10 Sit-ups:15 Bar hang Strength/skill 3 Rounds, not for time: 6 Supinated barbell rows24 Top down alternating DB bench pressMax HS or plank hold WOD 20-15-10 reps for time of: Toes-to-barAlternating DB snatch 50/35Burpees Hybrid Conditioning (5:30) 25 Minute AMRAP: 3-6-9-12 etc… Bike, caloriesBurpeesKBS...Read More

No 10:30 am class 8/17 – 8/28 due to vacations Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog:15 Bar hang10 Ring rows10 DB Shoulder press Strength/skill Snatch 12 Minutes to build to a heavy single or work on technique WOD 18 Minute AMRAP: 500 Meter row20 KB deadlifts 70/5320 Walking lunges100 Meter suitcase...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Skipping high knees:15 HS or plank hold10 Samson lunges5 Single arm DB press/side Strength/Skill Push jerk 3-3-3-3-3 85% WOD 12 Minute AMRAP: 400 Meter run5 Hang power cleans 155/10510 V-upsRead More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog:15 Bar hang10 Ring rows10 DB Shoulder press Strength/skill Front Squat 5-5-5-5-5 @ 22X1 WOD Fran For time: 21-15-9:Thrusters 95/65Pull-ups Compare to: 8/19/2024Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Walking lunges5 Bottoms up KB press/side:15 Plank or HS hold WOD Teams of two, alternate full rounds for 22 minutes: 5 Cal bike10 Push press 75/5515 Sit-upsRead More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog5 Up downs10 Air squats10 Ring rows Strength/skill 10 Minutes to work on gymnastics skills of your choice WOD 18 Minute AMRAP: 100 Meter KB suitcase carry 70/535 DB Burpees 50/355 DB Hang power cleans5 DB Fronts squatsRead More