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

If you are coming from the Bremerton area, it might be quicker to take the Tremont exit and come down Mitchell due to the construction on Bay Street. Warm-Up 3 Sets: 100 Meter Jog3 Inchworms5 Monster Walks10 Ring Row or 5 Strict Pull-Ups:30 Push-up Plank Strength/Skill 10 Minutes to work on gymnastics skills of your...Read More

Warm-up 2:00 bike, row, ski 3 sets: 5 bottoms up KB press/side:20 HS hold or plank10 walking lunges Strength/Skill Push press 5-5-5-5-5 @ 70% WOD 4 sets for max reps: :30 alternating DB snatchrest :30:30 wall walksrest :30:30 box jumps or step-ups 24/20rest :30Read More

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