Warm-up 2 Minute Bike, Row, or Ski 3 Rounds: 20 single-unders10 Ring Rows10 Pineapple Pickers10 goblet squats Strength/Skill Front Squat 3-3-3-3 @ 85% WOD 3 rounds for time: 15 burpees50 double-unders15 KBS 70/5325 calorie row, ski, or bike 20 minute time capRead More

Strength/Skill Clean 5 sets: 3 reps @ 75% WOD Teams of two, one person working at a time, 15 minute AMRAP: 20 Deadlifts 275/19030 Box jumps or step-ups40 Push-upsRead More

Warm-Up 2 Minute Bike or Row 3 Sets: 10 PVC OHS Squats10 Halo Mountain Climbers10 Halo Monster Walks Strength/Skill Push Press 6-6-6-6-6 @ 65% WOD Complete 2 Sets For Max Reps: 1:00 Ski For CaloriesRest 1:001:00 Power Snatch 75/55Rest 1:001:00 Wall Balls 20/14Rest 1:00 Compare to:1/26/2023Read More

Warm-up 2 Minute bike, row, ski 3 sets: 10 Front Support on Rings10 ring rows:20 Bar hang Strength/Skill 4 sets, not for time: single-arm DB row x 10 each armhandstand hold x :30 or 3 attempts freestandingring push-ups x 10 WOD 10 Minute amrap: 10 DB updowns 50/3515 sit-upsRead More

Warm-Up 3 Sets: :30 Walking LungesRest :15:30 Bear Crawls OR InchwormsRest :15:30 Single UndersRest :15:30 Sit-ups WOD Complete the Following For Time: 400 Meter Farmer Carry 53/35 KB30 Back Squats 185/125100 Double-Unders30 Toes-to-bar1,000 Meter Row or SkiRead More

Warm-up 2 Minute Bike, Row, or Ski 3 Rounds: 20 single-unders10 Pineapple Pickers:20 bar hang10 mountain climbers Strength/Skill Bench Press 5-3-2-1-1-1 WOD 3 rounds for time: 15 burpees over the bar20 hang power cleans 95/56Read More

Warm-up 2 Minute Bike, Row, or Ski 3 Rounds: 10 Ring Rows10 Pineapple Pickers:20 Palloff Hold10 reverse lunges Strength/Skill Front Squat 4-4-4-4 @ 80% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 5/22/2023Read More

Warm-up 400 meter jog 3 sets: 50′ skipping high knees10 ring rows:30 plank or HS hold Strength/Skill Clean 5 sets: 3 reps @ 70% WOD Teams of two, alternate movements to complete a 15 minute amrap 12 Deadlifts 185/12510 Hand Release Push-ups8 Toes-to-barRead More

Warm-Up 2 Minute Bike, Row, Ski 3 Sets: 20 Banded Pull-aparts10 Pineapple Pickers:20 Plank or HS Hold5 Bottoms Up KB Press Strength/Skill 10 minutes to work on gymnastics skills of your choice 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:...Read More

Warm-up 2 minute bike, row, ski then… 2 sets: 200 meter jog10 pvc pass through lunges10 pvs overhead squats Strength/Skill 5 sets: High hang snatch x 3 reps @ 55-60% WOD “Newport Crippler“ Complete the following for time: 30 Back Squats 225/1551 Mile Run Compare to: 4/14/2023Read More