Warm-up 2 minute bike, row, ski then… 2 sets: :15 Plank or HS hold10 Sampson lunges10 Ring push-ups WOD Every 5 minutes, for 25 minutes (5 sets): 500 Meter row or ski10 Defecit push-ups 45/35 lb plates10 Front rack lunges 95/65 Score = slowest setRead More

Warm-up 2 minute bike, row, ski then… 2 sets: :15 Plank or HS hold5 Bottoms up kb press20 Single-unders Strength/Skill Shoulder Press 10@60%8@65%6@70%4@75%3@80%10@50% -Complete 5 DB rows per arm after each set. WOD 10 Minute AMRAP: 10 Single DB Hang power cleans to OH 50/3510 Buprees over DB20 Double-unders -Switch arms as needed for DB...Read More

Warm-up 2:00 bike, row, skiWarm-up 3 sets: 10 Goblet squats:20 Paloff hold/side10 Pineapple pickers10 Ring rows Strength/skill Back squat 6-6-6-6-6 70% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to:10/14/2024Read More

WOD Teams of two complete an 18 minute AMRAP: 400 Meter run5 Ground to Overhead 135/9510 Deadlifts 135/9520 Air squats One partner completes the run while the other completes as many rounds of the work as possible. Partners alternate after each run.Read More

Warm-up 2:00 bike, row, ski 3 sets: 10 DB floor press10 Box step-downs20 Banded pull aparts Strength/Skill 5 Sets: Bench press 5-5-5-5-5 WOD 5 Sets for max reps: :30 Alternating pistols:30 Rest:30 Dips:30 Rest:30 KBS:30 RestRead More

Warm-up 2:00 bike, row, ski 3 sets: 10 PVC pass through lunges:15 HS or plank hold20 Banded pull aparts Strength/Skill 5 Sets: High hang snatch x 5 WOD 4 Rounds for time: 10 Power snatches 75/5512 Burpees over the barRead More

Warm-up 2:00 bike, row, ski 3 sets: 10 Air squats10 Sit-ups100 Meter farmer carry WOD Every 90 seconds, for 30 minutes (5 sets of each): Station 1|10 Toes-to-barStation 2|12/10 Calories of Assault BikeStation 3|100 Meter D-ball carryStation 4|15-20 Wall balls 20/14Read More

Warm-Up 2:00 bike, row, ski 3 Sets: :15 Bar hang:15 HS or plank hold8 Reverse Snow Angels Strength/Skill Shoulder Press 10 @ 55%8 @ 60%6 @ 65%4 @ 70%4 @ 75% -Complete 5 DB rows per arm after each set. WOD For time: 2,000 Meter row or ski20 Single arm DB push press 50/3575 Double-unders15...Read More

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats20 Mountain climbers10 Pineapple pickers10 Ring rows Strength/skill Back squat 3-3-3-3-3 85% WOD 9 Minute AMRAP: 12 KB goblet box step-ups 53/35 20″10 Pull-upsRead More

WOD In teams of two, complete as many rounds and reps as possible in 20 minutes of: 400 Meter Run (together)30 KBS each while partner holds Leaning Rest on Rings20 Goblet squats each while partner holds bar hang10 Wall Walks (5 each)Read More