WOD For time with a partner: 100 walking overhead plate lunges 45/2575 burpees to a plate1:00 accumulated hang from a pull-up bar800 meter weighted run together 45/251:00 accumulated hang from a pull-up bar75 burpees to a plate100 walking overhead plate lunges– One partner works on the hangs, burpees, and overhead lunges, while the other rests.–...Read More

Warm-up 2:00 bike, row, ski 3 sets: 10 PVC pass through lunges100 Meter single DB OH carry20 Banded pull aparts Strength/Skill 5 Sets: Snatch 3-3-3-3-3 75% WOD 10 Minute AMRAP: 10 Deadlifts 185/12510 Defecit push-ups 45/35 lb plates10 Box jumps or step-ups 24/20Read More

Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog10 Pineapple pickers10 Squats:15 bar hang Strength/Skill 5 Sets: Clean 3-3-3-3-3 75% WOD Two rounds for time: 25 Calorie row or ski800 Meter Run15 Toes-to-barRead More

Warm-Up 2 Minute Bike or Row 3 Sets: :15 Jump rope20 Mountain climbers100 meter single arm farmer carry Strength/Skill Every 4 minutes, for 16 minutes (4 sets) for quality: 100 Meter D-ball carry3 Wall walks WOD Every 4 minutes, for 16 minutes (4 sets) for max calories of: 90 Seconds of Bike60 Double-UndersRead More

Warm-Up 2:00 bike, row, ski 3 Sets: 10 Sampson lunges5 Bottoms up KB press20 Banded pull-aparts:15 Plank or HS hold Strength/Skill Push press 5-5-5-5-5 75% WOD 14 Minute AMRAP: 10 Hang power cleans 115/7510 Burpee box step-overs 20″15 Sit-upsRead More

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts10 Goblet squats Strength/Skill Back squat 5-5-5-5-5 75% WOD 4 Rounds for time: 15 Pull-ups25 KBS 53/35Read More

WOD Teams of two, one person working at a time 20 Minute AMRAP: 20 Push jerks 135/9520 Toes-to-bar40 Air squatsRead More

Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog10 Pineapple pickers10 Ring rows Strength/Skill 5 Sets: Clean 3-3-3-3-3 70% WOD 12 Minute AMRAP: 60 Calorie row or ski50 KBS 53/3530 BurpeesRead More

Warm-up 2:00 bike, row, ski 3 sets: 10 PVC pass through lunges100 Meter single DB OH carry20 Banded pull aparts Strength/Skill 5 Sets: Snatch 3-3-3-3-3 70% WOD 3 rounds for time: 400 Meter run12 Front squats 135/9522 Single arm DB STOH 50/35 Alternate arms as neededRead More

Warm-Up 2 Minute Bike or Row 3 Sets: 10 DB Floor press10 Pineapple pickers:15 Bar hang WOD EMOM for 24 Minutes Station 1|Bench press x 5 reps @75%Station 2|Farmer carry x 100 meters 53/35Station 3|Bike x :30 Max calories Score = bike caloriesRead More