Warm-up 400 meter jog then… 3 sets: 50′ running high knees50′ running butt kicks50′ skipping high knees50′ bear crawls Strength/Skill 4 Sets: 2 cleans below knee + 5 front squats WOD Complete the following for time: run 400 meters30 alternating db snatch 50/35run 400 meters20 alternating db snatchrun 400 meters10 alternating db snatchRead More

Warm-up 2 minute bike, row, ski then… 3 sets: 5 bottoms up kb press10 reverse lunges50’skipping high knees WOD 6 minutes: push jerk from rack – build to a heavy triple(begin with no more than 155/105) Rest 2 Minutes 6 Minutes: burpee box step overs 24/20 Rest 2 Minutes 6 Minutes: bike, calories Score =...Read More

Warm-up 2 minute bike, row, ski then… 3 sets: 20 single unders:30 plank or HS hold10 Samson lunges Strength/Skill 3 sets: farmer carry x 200 meterssingle arm DB OHS or FS x 8 each side WOD “Annie” For time: 50-40-30-20-10double-underssit-ups Compare to: 1/25/2023Read More

Warm-up 2 minute bike, row, ski then… 2 sets: 20 banded pull-aparts10 ring rows10 mountain climbers Strength/Skill 5 sets: bench press x 7supine barbell row x 6 WOD Complete 2 sets for max reps: 3:00 row or ski, calories2:00 burpees1:00 Pull-ups2:00 restRead More

Warm-up 2 Minute Bike, Row, or Ski 2 sets: 200 Meter Jog15 Walking Lunges:30 Bar Hang Strength/Skill Back Squat 3@80%2@85%2@90%1@95% WOD 3 rounds for time: 30 Wall Balls 20/1430 Hang Power Snatches 75/55Read More

Strength/Skill Snatch 4 Sets: 2 @ 85% WOD Teams of two, alternate movements… 16 minute AMRAP: 10 Push Press 95/658 Burpees6 Toes-to-barRead More

Warm-Up 400 Meter Jog 3 Rounds: 50′ Skipping High Knees20 Banded Pull-aparts:20 Plank or HS Hold Strength/Skill 5 Sets: 3 Deadlifts + 1 Pause Clean (abv knee) + 4 Front Squats Pause 2 seconds just above knee during pause clean WOD Row 500 meters for time (max effort) Then, Row the amount of time it...Read More

Warm-up 2:00 bike, row, ski Then, 3 Sets: 20 single unders:15 bar hang10 ring row10 goblet squats Strength/Skill 10 minutes to work on gymnastics skills of your choice WOD AMRAP 5:10 air squats30 double-unders10 pull-ups AMRAP 5:10 reverse lunges30 double-unders10 pull-ups AMRAP 5:10 alternating pistols30 double-unders10 pull-ups – Rest 1:00 between AMRAPs.Read More

Warm-up 2:00 bike, row, ski Then, 2 Sets: 10 PVC pass throughs10 PVC overhead lunges10 pineapple pickers:20 superman5-10 push-up to down dog Strength/Skill Shoulder Press 1-1-1-1-1 Then, Push Press 3-3-3 Then, Push Jerk 5-5-5 WOD Complete the following for time: 30-20-10DB Deadlifts 50/35 each hand15-15-15DB Defecit Push-Ups-Alternate between movementsRead More

Warm-up 1 set: 2:00 bike or ski (slow pace) 25-ft down and back: Bear crawl (down)Walking lunges (back)InchwormBurpee broad jump 1 set: 1:00 bike or ski (moderate pace) 10 scap pull-ups20 plank shoulder taps WOD Every 90 Seconds for 24 minutes (4 Sets): Station 1 – 10 Box jumps or step-upsStation 2 – 3 Rope...Read More