Warm-Up 3 Sets: 125 Meter Row10 Halo Squats5 Monster Walks10 Halo Mountain Climbers Strength/Skill Pause Front Squat 5-5-5-5 @ 22X1 WOD Complete the Following For Time: 70 Calorie Row50 Double-Unders30 Thrusters 75/55Read More

Strength/Skill Snatch 3-3-3-3 80% WOD Teams of two, alternate movements to complete a 20 minute AMRAP: Row 250 Meters10 Pull-ups5 Push Jerks 135/9520 Air Squats15/12 Push-upsRead More

Warm Up Bike or row 2 minutes 3 sets of: 10 KB Deadlifts10 Halo Monster Walks3 Inchworms Strength/Skill Tempo Deadlifts 4-4-4-4 @30X1 WOD Complete the following for time: 500 Meter Ski25 Burpee Box Jumps 24/2050 Sit-Ups15 Burpee Box Jumps25 Sit-UpsRead More

Warm-Up Row 3:00 Then, 3 Sets: Walking Lunges x 50 FeetSkipping High Knees x 50 Feet10 Pineapple Pickers WOD EMOM for 25 minutes (5 sets): Minute 1: Hang Clean x 2 @ 80%Minute 2: 12/10 Calories of RowingMinute 3: 9/7 Calories of Assault BikeMinute 4: DB Reverse Lunge x 10 50/35Minute 5: RestRead More

Warm-Up Row 2:00 Then, 3 Sets: :30 Plank5 Single Arm Ring Rows10 Sit-Ups Strength/Skill Three Sets, Not For Time: OH Plate Sit-Ups x 10 RepsRing Push-Ups x 10 RepsDouble Front Rack KB Carry x 100 Meters WOD 7 Minute AMRAP: 2 Alternating DB Snatch 70/532 Toes-to-Bar4 Alternating DB Snatch4 Toes-to-Bar6 Alternating DB Snatch6 Toes-to-Bar8 Alternating...Read More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 20 Banded Pull-aparts5 Bottoms up KB Press50′ Skipping High Knees Strength/Skill Push Jerk 3-3-3-3-3 From the rack, weight by feel WOD 12 Minute AMRAP: 7 Hang Squat Cleans 95/657 Burpees21 Double-UndersRead More

Warm-Up 2 Minute Bike or Row Then, Three Rounds: :20 Bar HangHalo Squats x 10 Reps:30 Pallof Hold10 Mountain Climbers Strength/Skill Back Squat 15 Minutes to build to a heavy single or work on technique WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 12/12/2022Read More

Strength/Skill Snatch 3-3-3-3 70% WOD Teams of two, alternate movements to complete a 20 minute AMRAP: 2 Power Cleans 185/1256 Toes-to-bar20 Air Squats25 Double-Unders20 Grasshoppers or Mountain ClimbersRead More

Warm Up Bike or row 2 minutes 3 sets of: 10 KB Deadlifts10 Halo Monster Walks3 Inchworms Strength/Skill Tempo Deadlifts 6-6-6-6 @30X1 WOD Complete for max reps: 0:00 – 5:00 Row For Calories 5:00 – 10:00 DB Man Makers 50/35 10:00 – 15:00 Burpee Box Step-overs 24/20Read More

Warm Up 2 sets of: Row x 90 secondsWalking Lunge x 20 repsPallof Hold x 30 seconds per sideSingle Arm Ring Rows x 5 per side Strength/Skill Complete 4 Sets 3 Hang Cleans @ 70% WOD Every 90 seconds, for 18 minutes (4 sets) of: Station 1 – Alternating Top Down DB Bench x 30...Read More