Warm-up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Goblet squats10 Monster Walks10 Reverse Lunges10 Ring Rows Strength/Skill Front squat 15 Minutes to build to a heavy single WOD For time: 30 Deadlifts 225/155400 Meter run50 KBS 53/35Read More

Strength/Skill Clean 4 sets: 3 reps @ 85% WOD Teams of two, oe person working at a time, complete the following: 100 Calorie bike50 Push press 95/6550 Burpees50 Push press100 calorie skiRead More

Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 20 Minute AMRAP: 400 Meter run10 Toes-to-bar20 Wall ballsRead More

Strength/Skill Tempo deadlift 11-9-7-6 @ 20X1 WOD For Time: 50 Bench press 135/9550 Sit-ups50 Box step-overs 20/14Read More

Warm-up 1 Set: 1:00 bike, slow20 single unders10 mountain climbers 1 set: 1:00 bike, medium30 single unders10 reverse lunges 1 set: :30 bike, fast40 single unders10 grass hoppers or mountain climbers WOD 5 Minute AMRAP: 100 Meter farmer carry 70/5330 Double-unders Rest 2:00 5 Minute AMRAP: Bike, calories Rest 2:00 5 Minute AMRAP: 10 Double...Read More

Warm-up 2:00 bike, row, ski 3 sets: 100 meter run5 bottoms up KB press/side:20 HS hold or plank Strength/Skill Push press 5-5-5-5 @ 75% WOD For time: 21-15-9 Calorie row or skiHang power snatches 95/65Deficit Push-ups 45/35 lb. platesRead More

Warm-up 2:00 Bike, Row, Ski Then, 3 Sets: 20 Mountain Climbers10 Monster Walks10 Reverse Lunges10 Ring Rows Strength/Skill Front squat 3@80%2@85%2@90%1@95% WOD 9 Minute AMRAP: 5 C2B Pull-Ups7 Burpees9 KBS 70/53 Compare to: 5/1/2023Read More

Strength/Skill Clean 4 sets: 3 reps @ 80% WOD Teams of two, alternate movements, 15 minute AMRAP: 3 ground-to-overhead 135/956 toes-to-bar9 deadlifts 135/9518 air aquats36 double-undersRead 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 freestandingdipsx 5-10 WOD 18 minte EMOM: Station 1 – ring push ups x 10Station 2 – back rack lunges...Read More

Strength/Skill Tempo deadlift 12-10-8-6 @ 20X1 WOD For time: 50 calorie bike25 hang power snatches 75/5550 sit-ups25 hang power snatchesRead More