WOD Teams of two, one person working at a time: 400 meter medicine ball run 20/1460 Push press 95/65400 meter medicine ball run60 Toe-to-bar400 meter medicine ball run60 KBS 70/53400 meter medicine ball runRead More

Warm-Up 2:00 bike, row, ski 3 sets: 100 Meter jog10 Pineapple pickers10 Squats:15 bar hang Strength/skill Clean 3@ 75%3@ 80%2@ 85%2@ 85%2@ 85% WOD For time: 30 Calorie Bike30 Front squats 135/9530 Burpees30 Calorie SkiRead More

Warm-Up 2:00 bike, row, ski 3 sets: 10 PVC pass through lunges100 Meter single DB OH carry20 Banded pull aparts Strength/skill Snatch 3@ 75%3@ 80%2@ 85%2@ 85%2@ 85% WOD For time: 25-15-10 Pull-upsAlternating DB snatch 50/35Row or ski, caloriesRead More

Warm-Up 3 Sets: 1:00 Bike, row, ski10 DB floor press10 DB front squats:15 Plank or HS hold WOD EMOM for 24 Minutes (8 sets): Station 1|Bench press x 7Station 2|Parralette pass throughs x 5-10Station 3|DB walking lunges x 10Read More

Warm-Up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Pineapple pickers10 Ring rows10 Mountain climbers Strength/Skill Push press 3-3-3-3-3 85% WOD 3 rounds for time: 21 push-ups12 hang power cleans 135/95800 meter runRead More

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows:15 Palloff hold/side10 Goblet squats Strength/Skill Back squat 3-3-3-3-3 85% WOD 15 Minute AMRAP: 15 KB deadlift 70/5310 Burpees10 KBS 70/5315 Sit-upsRead More

WOD Teams of two, alternate movements to complete a 22 minute AMRAP: 100 Meter single arm farmer carry 70/5312 Calorie Bike or ski:30 Bar hang -Switch arms at turn around-Break up the hang to accumulate :30 if neededRead More

Warm-up 2:00 bike, row, ski 3 sets: 10 PVC pass through lunges100 Meter single DB OH carry20 Banded pull aparts Strength/Skill 5 Sets: Snatch 3-3-3-3-3 80% WOD For time: 50 Single arm DB STOH 50/3530 Wall balls 20/1450 Sit-ups40 Single arm DB STOH 20 Wall balls40 Sit-ups -Alternate STOH between arms as neededRead More

Warm-up 2:00 bike, row, ski 3 sets: 20 Single-unders10 Pineapple pickers10 Squats:15 bar hang Strength/Skill 5 Sets: Clean 3-3-3-3-3 80% WOD 8 Minute AMRAP: 5 Deadlifts40 Double-unders -Choose a weight that’s challenging but can be completed unbroken throughout.-Score = rounds, weight usedRead More

Warm-Up 2:00 bike, row, ski 3 Sets: 10 Walking lunges10 Ring rows10 Sit-ups Strength/Skill 5 sets: 100 meter double-KB front rack carryAccumulate :30 HS or plank hold WOD For max reps: 6 Minute AMRAP: 50 air squatsMax pull-ups 4 Minute AMRAP: 30 box step-ups 24/20Max toes-to-bar 2 Minute AMRAP: Max-calorie row or ski -Rest 1...Read More