Warm-Up 2 Minute Bike or Row Then, 3 Rounds: :10 Bar Hang10 Ring Rows10 Pineapple Pickers:15 Tuck or Hollow Hold Strength/Skill Four Sets, Not For Time: Strict Weighted Pull-Ups x 3-5 RepsHandstand Hold or Plank Hold x :30Superman Hold x :30 WOD “Annie” 50-40-30-20-10 Double-UndersSit-Ups Compare to : 11/10/2022Read More

Warm-Up 2 Minute Bike, Row, Ski 3 Sets: 20 Banded Pull-aparts10 Pineapple Pickers:20 Plank or HS Hold5 Bottoms Up KB Press Strength/Skill Bench Press 7-5-3-2-2-1 Build to a heavy single WOD 18 Minute AMRAP: 100 Meter OH Plate Carry 45/3510 Burpees to Plate10 Plate Ground to Overhead 45/3520 Plate Rows 45/35 Compare to: 12/8/2022Read More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 10Mountain Climbers10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 7 Sets: 3 Reps @ 75% WOD “Jackie” Complete the following for time: 1,000 meter Row50 Thrusters (45/35 lb bar)30 Pull-Ups Compare to: 10/3/2022Read More

Strength/Skill Complete 4 Sets: Pause Clean Above Knee + 2 Cleans Weight by feel WOD Teams of two, one person working at a time… Complete 3 Rounds for time: 800 Meter Row400 Meter Farmer Carry 70/53Read More

Warm-Up 3 Sets: 250 Meter Row10 Halo Squats8 Reverse Snow Angels20 Banded Pull-aparts Strength/Skill 10 Minutes to work on gymnastics skills of your choice Examples: 3 Sets: :30 HS Hold5 Toes-to-bar EMOM 10 Minutes Station 1 – Ring RowsStation 2 – Sit-ups WOD 20 Minute AMRAP: 100 Meter Run3 Chest-to-bar Pull-ups5 Wall Balls 20/14Read More

Stay up to date – follow us on Instagram Warm-Up 2 Minute Bike or Row 3 Sets: 10 PVC OHS Squats10 Halo Mountain Climbers10 PVC Pass through Lunges Strength/Skill Complete 5 Sets: Overhead Squat x 3 Reps, Weight by feel OR Front Squat x 3 Reps, Weight by feel WOD 8 Minute AMRAP: 8 Hang...Read More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100′ Med Ball Pec Walk20 Banded Pull-aparts10 Ring Rows Strength/Skill 8 Bench Press4 DB Row6 Bench Press4 DB Row4 Bench Press4 DB Row2 Bench Press4 DB Row Weight By Feel. Try to increase from what you used last week. WOD Complete 4 Sets For Max Reps...Read More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: :10 Bar Hang:30 Plank Hold10 Pineapple Pickers5 Bottoms Up KB Press Strength/Skill Four Sets, Not For Time: Strict Weighted Pull-Ups x 3-5 RepsTurkish Get-ups/Turkish Sit-ups x 2 eachTuck or Hollow Hold Body Rocks x 10 Reps WOD 10 Minute AMRAP: 500 Meter Row Then, with the...Read More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 10Mountain Climbers10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 7 Sets: 3 Reps @ 70% WOD Complete the Following For Time: 50 Sit-Ups40 Single DB Step-ups 50/35 20″30 Single Arm DB Thrusters 50/35 -Hold the DB anyway you want during step-ups-Switch arms...Read More

Strength/Skill High Hang Clean 3-3-3 Hang Clean 3-3-3 Clean 2-2 Build in weight as you move through the positions. WOD Teams of two, one person working at a time, complete the following for time: 400 Meter Medicine Ball Run 20/14100 KBS 50/35400 Meter Medicine Ball Run50 Burpees *Both partners run, alternate carrying ball as neededRead More