Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk:15 Bar hang10 DB pull throughs Strength/skill 4 sets, not for time: 3 Broad jumps x max distance10 Dips3 Weighted strict pull-ups WOD 4 Sets for max reps: :30 Double-unders:30 Rest:30 D-ball over shoulder 100/70:30 Rest:30 Bike, calories:30 Rest Hybrid Conditioning (10:30) 30 Minute AMRAP:...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms:15 Plank or HS hold5 Bottoms up KB press/side Strength/skill Push jerk 12 Minutes to build to a heavy single oor work on technique WOD Against a 20 minute clock, perform as many reps as possible of: 60 Sit-Ups10 Box Step Overs 24/2030 KBS 53/3510 Box Step...Read More

Warm-up 2:00 bike, row, ski 3 Sets: :20 Palloff /side:15 Bar hang10 Halo squats Strength/Skill Back squat 5 70%5 75%3 80%3 85%2 90% WOD 10 Minute AMRAP: 15 Thrusters 75/5510 Pull-ups5 Burpees over the barRead More

WOD Teams of 2, one person working at a time for 20 Minutes: 50 Wall balls30 Partner med ball sit-ups400 Medicine ball RunRead More

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms:15 Plank or HS hold10 Ring rows Strength/skill Clean Every 2 minutes for 12 minutes Set 1 – 3 reps @ 50-55%Set 2 – 3 reps @ 55-60%Set 3 – 2 reps @ 60-65%Set 4 – 2 reps @ 65-70%Set 5 – 1 rep @ 70-75%Set 6...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass through lunges:15 Bar hang10 Pineapple pickers Strength/skill Hang power snatch 5-5-5-5-5 Weight by feel WOD For time: 20 Cal bike30 Sit-ups20 Deadlifts 225/15530 Sit-ups20 Deadlifts30 Sit-ups20 Box jumps or step-ups 24/20″ Hybrid conditioning (5:30) 10 Minute AMRAP: 400 Meter run50′ Sled push Rest 2 minutes...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk:15 HS hold or plank50′ skipping high knees Strength/skill 4 sets, not for time: 3 Broad jumps x max distance10 Ring push-ups5 Weighted strict pull-ups WOD 4 Rounds for time: 15 Row or ski, calories10 Front squats 155/105 Hybrid conditioning (10:30) Every 3:00, for 30...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 DB strict press10 Ring rows10 Pineapple pickers Strength/skill Push jerk 3 70%3 75%3 80%2 85%1 90%1 90% WOD 18 Minute AMRAP: 100 Meter OH Plate Carry 45/3510 Burpees to Plate10 Plate Ground to Overhead 45/3520 Plate Rows 45/35 Compare to: 6/13/2025Read More

Warm-up 2:00 bike, row, ski 3 Sets: :20 Palloff /side10 Pineapple pickers10 Halo squats Strength/Skill Back squat 3-3-3-3-3 85% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 7/28/2025Read More

WOD Teams of two, for time: 400 Meter Run40 Pull-ups50 Burpees40 Deadlifts 225/155400 Meter Run40 Deadlifts50 Burpees40 Pull-ups400 Meter Run -Run together, one person works at a time to split all the other repsRead More