Warm-up 2:00 bike, row, ski 3 sets: 100 meter jog5 bottoms up KB press/side:20 Front leaning rest on rings 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 Complete three...Read More

Warm-up 3:00 bike, row, ski Then… 3 Sets: 10 Sampson lunges10 mountain climbers3 Inchworms10 Pineapple pickers WOD Every 5 minutes, for 30 minutes (3 sets of each) for times: Station 1 – 800 Meter RowStation 2 – Two rounds of:4 Deadlifts 225/1558 Burpees over the bar12 DB Walking Lunges 50/35 Example: Station 1 0:00-5:00Station 2...Read More

Warm-up 2:00 bike, row, ski Then… 3 Sets: 10 Goblet squats10 Pineapple pickers:15 Bar hang Strength/Skill Back squat 7 Sets: 3 reps @ 75% WOD 4 Rounds for time: 25 KBS 53/3510 C2B pull-upsRead More

Strength/Skill 5 Sets: Snatch x 3 reps 75% WOD In teams of two, complete as many rounds and reps as possible in 7 minutes of: 8 Calories ski16 Air squats Overhead Plate Hold 45/25 – while next teammate completes the ski and squats Rest 2 minutes In teams of two, complete as many rounds and...Read More

Warm-Up 2:00 Bike, Row, Ski Then, 3 Sets: 5 Goblet Squats10 KB deadlifts10 Ring rows5 Up downs Strength/Skill 4 Sets: 1 Power clean + 3 front squats Choose a weight which can be completed unbroken WOD For time: 50 Wall balls 20/14400 Meter run30 Deadlifts 225/15520 Burpees over the bar 14 Minute time capRead More

Warm-up 2:00 bike, row, ski then, 3 Sets: 20 Single-unders3 Inchworms10 Sampson lunges Strength/Skill 4 Sets, not for time: Wall walks x 1-3 repsAlternating pistols x 10 repsFarmer carry x 100 meters WOD 7 Minute AMRAP: 15 Hang Power Snatches 75/5530 Double-unders Compare to: 11/6/2023Read More

Warm-Up 3 Sets: 5 cal bike or row10 walking lunges:20 Bar hang5 Bottoms up KB press Strength/Skill Push Press 4-4-4-4 @ 80% WOD Complete 3 sets: 3 Minute AMRAP: 14/12 Calorie bike Then, with the remaining time… 12 Push ups6 Toes-to-bar Rest 3 minutes between eachRead More

Warm-up 3:00 bike, row, ski Then… 3 Sets: 10 Sampson lunges10 Grasshoppers/mountain climbers3 Inchworms/wall walks5 Strict knees to chest WOD Every 10 minutes, for 30 minutes (3 sets) for times: 1,000 Meter row or ski20 Single DB box step-ups 50/35 20″20 Alternating DB snatch 50/35 Scale reps/distance to achieve 2-3 minutes rest each round. Score...Read More

Warm-up 2:00 bike, row, ski Then… 3 Sets: 10 Ring rows10 Goblet squats:15 Bar hang Strength/Skill Back squat 7 Sets: 3 reps @ 70% WOD 9 Minute AMRAP: 5 C2B Pull-Ups7 Burpees9 KBS 70/53 Compare to: 11/20/2023Read More

Strength/Skill 5 Sets: Snatch x 3 reps 70% WOD Teams of two, alternate full rounds for 15 Minutes: 3 Ground-to-overhead 135/956 Pull-ups12 Air squats6 Burpees3 Strict HSPURead More