Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 4-4-4-4 @ 80% WOD 14 Minute AMRAP: 200 Meter Run10 Pull-Ups12/10 Hand Release Push-UpsRead More

Warm-Up 200 Meter Jog, Then.. 3 Sets: :15 Air Squats:15 Rest:15 Mountain Climbers:15 Rest:15 Sit-Ups:15 Rest WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: *400 Meter Farmer Carry 53/35*20 Single Arm DB Push Press, Right Arm 50/3520 Single Arm DB Push Press, Left Arm60 Single DB Lunges (hold...Read More

Warm-Up 3 Sets: 10 PVC Pass-through Lunges10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)3 Inchworms Strength/Skill Dungeness Front Squat 4-4-4-4-4 _______________________________________________________________________ Octopi Overhead Squat 4-4-4-4-4 WOD 10 Minute AMRAP: 3 Power Snatch 135/956 Burpees Over the Bar12 Wall Balls 20/14Read More

Warm-Up 3 Sets: 5 Calorie Ski10 Banded Tricep Pull-downs10 Walking Lunges10 Sit-Ups Strength/Skill Complete 3 sets, not for time: Single Arm DB Row x 8 Reps Each Arm @21X1Hollow or Tuck Hold x :30Handstand Walk x 25 Feet or 3 Wall Walks WOD EMOM For 15 Minutes (5 Sets): Minute 1: Medicine Ball Sit-Ups x...Read More

Warm-Up 3 Sets: 100 Meter Jog5 Bottoms-up KB Press10 Sit-ups10 Mountain Climbers Strength/Skill Push Jerk 4-4-4-4-4 WOD Complete the Following For Time: 21-15-9 Toes-to-BarPush Press 95/65Double-UndersRead More

Warm-Up 3 Rounds: 5 Calorie Ski10 Pineapple Pickers10 Ring Rows10 Air Squats Strength/Skill Power Clean Spend 5 minutes building/working on technique Then… EMOM For 6 Minutes Power Clean x 3 Reps WOD Complete 4 Rounds for Time: 15/12 Hand Release Push-ups12 Deadlifts 225/155Read More

Checkout our online store! Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 5-5-5-5 @ 75% WOD Complete the Following For Time: 400 Meter Run15 Pull-ups15 Walking Lunges30 Air Squats15 Pull-ups20 Walking Lunges25 Air Squats15 Pull-ups25 Walking Lunges20 Air Squats15 Pull-ups30 Walking Lunges15...Read More

Warm-Up 3 Rounds: 5 Calorie Ski10 Box Step-Ups10 Pineapple Pickers WOD Teams of two, alternate full rounds to complete 20 rounds for time: 5 Deadlifts 225/1555 Burpee Box Jumps or Step-Ups 24/20Read More

Warm-Up 3 Sets: 10 PVC Pass-through Lunges10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)3 Inchworms Strength/Skill Dungeness Front Squat 5-5-5-5-5 Octopi Overhead Squat 5-5-5-5-5 WOD 8 Minute AMRAP: 7 Hang Power Snatch 115/7514 Wall Balls 20/14Read More

Warm-Up 3 Sets: 5 Calorie Ski10 Banded Tricep Pull-downs10 Walking Lunges Strength/Skill Complete 3 sets, not for time: Deficit Push-ups x 5-10 Reps @21X1HS Hold Against Wall x :30 or Freestanding x 3 AttemptsHollow or Tuck Hold x :30 WOD EMOM For 15 Minutes (5 Sets): Minute 1: Rope Climbs or Pulls From the Ground...Read More