Warm-up 2:00 bike, row, ski 3 Sets: 5 Up-downs:15 Bar hang5 Double DB shoulder press:15 Tuck hold Strength/skill 5 Sets: 2 Shoulder press + 2 Push press + 2 Push jerk WOD 3 Sets for max reps: 1:00 Burpee pull-ups:30 Rest1:00 Shuttle run x 25′:30 Rest1:00 Sit-ups:30 RestRead More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Banded good mornings50′ Halo monster walk10 Walking lunges Strength/Skill Back squat 6-6-6-6-6 75% WOD For time: 21-15-9 Row/ski/bike, caloriesKBS 70/53Read More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog5 Bottoms up KB press/side10 Sit-ups10 Ring rows WOD Teams of two, alternate movements for 20 minutes: 10 Calorie bike5 Push jerks 135/95 from rack100 Meter med ball run 20/1415 V-ups or tuck-ups12 Calorie rowRead More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Pineapple pickers10 Ring rows10 Air squats10 Sit-ups WOD For time: 400 Meter suticase carry 70/5330 Burpees20 Front squats 155/10510 D-ball to shoulder 100/70 15 Minute time cap Accessory 3 sets, not for time: :15 KB horn goblet hold10 DB skull crushersHandstand or plank hold x max time20...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows10 PVC pass through lunges:15 Bar hang Strength/Skill EMOM x 7 minutes High hang snatch x 3 reps 50-60% WOD 5 Sets for max reps: :30 Pull-ups:30 Rest:30 Bike, calories:30 Rest:30 KBS 70/53:30 Rest Hybrid Conditioning (5:30) 25 Minute AMRAP: 400 Meter run25′ Burpees...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Samson lunges10 Banded OH tricep extensions10 Goblet squats10 Ring rows Strength/Skill 4 Sets: 14 Alternating pistols4-5 Bench press @ 80%6 Barbell row WOD 4 Rounds for time: 400 Meter run25 Wall balls 20/14 Hybrid Conditioning (10:30) Two rounds for time: 800 Meter run50 Wall balls 14/101,000 Meter...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up kb press20 Banded pull-aparts10 Pineapple pickers:15 Bar hang Strength/Skill Push press 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 15 Minute AMRAP:...Read More

Warm-up 2:00 bike, row, ski 3 Sets: :15 Jump rope10 Banded good mornings50′ Halo monster walk:15 Squat hold Strength/Skill Back squat 6-6-6-6-6 70% WOD 3 Rounds for time: 10 Burpees over the bar15 Deadlifts 185/12545 Double-undersRead More

Warm-up 2 Minute Bike or Row 3 sets: 10 Mountain Climbers10 Ring Rows:15 Bar Hang WOD “Bradley” 10 rounds for time of:Sprint 100 meters10 Pull-upsSprint 100 meters10 BurpeesRest 30 seconds 35 Minute Time Cap Compare to: 7/5/2025Read More

Holiday schedule: Friday: 6:00, 8:30, 9:30 Saturday: 8:30 Warm-up 3 Sets: 1:00 Bike, row, ski10 Ring rows10 Pineapple pickers10 Squats5 single arm DB press/side WOD 25 Minute AMRAP: Teams of two, one person working at a time: 100 Calorie row100 Russian KBS 53/3550 Single arm DB thrusters 50/35Read More