Warm-Up 2:00 Bike, Row, Ski 3 Rounds: 10 Ring Rows10 Pineapple Pickers:20 Palloff Hold10 Halo Monster Walks Strength/Skill Back Squat 5-5-5-5-5 @ 70% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 3/27/2023Read More

Strength/Skill Clean 12 Minutes to build to a heavy clean or work on technique WOD In teams of two, complete a 20 Minute AMRAP: 400 Meter Run*5 Strcit Pull-ups10 Push Press 95/6512 Calorie RowRead More

Warm-Up 2 Minute Bike or Row 3 Sets: 10 PVC OHS Squats10 Halo Mountain Climbers10 Halo Monster Walks20 Ring Rows Strength/Skill Overhead Squat or Front Squat 12 Minutes to build to a heavy single WOD Every Two Minutes For 10 Minutes: 3 Power Snatch*8 Box Jumps or Step-ups 24/20 *Choose a weight that can be...Read More

Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: 3 Inchworms10 Ring Rows5-10 Push-Ups5 Bottoms up KB Press WOD EMOM For 21 Minutes Station 1 – Bench Press x 5Station 2 – Barbell Row x 8Station 3 – Farmer Carry x 100 MetersRead More

Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: 100 Meter Jog10 Ring Rows50′ Skipping High Knees10 Mountain Climbers Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD Complete the Following For Time: 70 Calorie Row50 Hang Power Cleans 95/6530 Burpees Over the BarRead More

Warm-Up 2:00 Bike, Row, Ski 3 Rounds: 100 Meter Jog10 Pineapple Pickers20 Banded Pull-aparts10 Halo Monster Walks Strength/Skill 5 Sets: 1 Shoulder Press + 2 Push Press + 3 Push Jerk WOD 21 Minute AMRAP: 400 Meter Runimmediately followed by…Three rounds of:5 Pull-Ups10 Push-Ups15 Air SquatsRead More

Warm-Up 2:00 Bike, Row, Ski 3 Rounds: 10 Single Arm Ring Rows10 Pineapple Pickers:20 HS Hold or Plank10 Halo Monster Walks Strength/Skill Back Squat 5-5-5-5-5 @ 65% WOD Compete the Following For Time: 40-30-20-10 KBS 53/35Double-UndersRead More

Warm-Up 2:00 Bike, Row, Ski 3 Rounds: 10 Single Arm Ring Rows10 Pineapple Pickers:20 HS Hold or Plank Strength/Skill Clean 3@75%3@80%2@85%1@90%1@95 WOD Teams of two, one person working at a time, complete the following for time: 400 Meter Medicine Ball run 20/1442 Deadlifts 225//15542 Burpees400 Meter Medicine Ball run30 Deadlifts30 Burpees400 Meter Medicine Ball run18...Read More

Warm-Up 400 Meter Run Then, 3 Rounds: 10 PVC Pass-through Lunges:20 Bar Hang10 Pineapple Pickers10 Halo Squats Strength/Skill Overhead Squat 2-2-2-2-2 OR Front Squat 2-2-2-2-2 WOD Every 2 Minutes For 10 Minutes (5 Sets): 5 Power Snatches*15 Wall Balls 20/14 *Choose a weight which you can complete all five sets unbroken.Score = slowest setRead More

Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: 10 Pineapple Pickers:20 Bar Hang:30 Plank20 Banded Pull Aparts WOD Complete 2 Sets For Max Reps: 1:00 Bench Press 155/105Rest 1:001:00 Bike For CaloriesRest 1:001:00 Plate Rows 45/25Rest 1:001:00 Ski For CaloriesRest 1:001:00 KB Deadlifts 70/53Rest 1:00Read More