Warm-Up 3 Sets: 100 Meter Jog10 Box Step Ups8 Reverse Snow Angels20 Banded Pull-aparts WOD With a continuously running clock, complete the following: 0:00 – 10:00 Build to a Heavy Push Jerk 10:00-15:00 Burpee Box Step-Overs x Max Reps 24/20″ @ 15:00 Run 400 Meters for Time Score = Weight, Burpee Reps, TimeRead More

Warm-up 3 Sets: 10 PVC Pass Through Lunges5 Cal Bike or Row:15 Bar Hang:15 Tuck or Hollow Hold Strength/Skill Snatch 3@702@75%1@80%1@85%1@90%1@95%-95+%1@95%-95+% WOD Complete the Following For Time: 21-15-9 Hang Power Snatch 95/65Toes-to-BarRead More

Warm-up 3 Sets: 3 Inchworms5 Cal Bike or Row10 Pineapple Pickers10 Sit-Ups Strength/Skill Clean 3-3-3-3-3 @ 75% WOD Complete the Following For Time: 50 Calorie Row50 BurpeesRead More

Strength/Skill Dungeness 3 Sets: Turkish Sit-up x 2 Reps (each arm)Broad Jump x 3 RepsSeated DB Press x 5-7 Reps Octopi 3 Sets: Turkish Get-up x 2 Reps (each arm)Broad Jump x 3 RepsStrict HSPU x 5-7 Reps WOD 14 Minute AMRAP: 7 Box Jumps or Step-Ups 20/1414 Deadlifts 185/12521 Sit-UpsRead More

Warm-Up 20 Cal row, ski, or bike Then, 3 Sets: 10 Halo Squats10 Ring Rows10 Halo Mountain Climbers5 Bottoms-up KB Press Strength/Skill Back Squat 4-4-4-4-4 @ 75% WOD 8 Minute AMRAP: 10 Thrusters 95/655 C2B Pull-UpsRead More

Warm-Up 3 Sets: 5 Cal Bike, Row, or 100 Meter Jog10 Air Squats Meter Jof10 Mountain Climbers10 Pineapple Pickers WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 200 Meter Farmer Carry 70/5320 Burpees40 KB Deadlifts 70/53 each hand40 Reverse Lunges (no weight)Read More

Warm-Up 3 Sets: 100 Meter Jog5 Single Arm DB Strict Press10 Ring Rows10 Sit-Ups Strength/Skill 7 Sets: 1 Push Press + 1 Push Jerk WOD Complete 3 Rounds For Time: Run 400 Meters12 Toes-to-Bar12 Front Squats 135/95Read More

Warm-Up 3 Sets: 10 PVC Pass Through Lunges20 Banded Pull-aparts20 Mountain Climbers5 Single Arm DB Strict Press _____________________________________________________ Strength/Skill Snatch 3@70%3@75%3@80%2@85%3@75% ______________________________________________________ WOD Complete the Following For Time: 21-15-9 Alternating Single Arm DB Snatch 50/35Single DB Box Step-Over 50/35Read More

Warm-up 3 Sets: 3 Inchworms5 Cal Ski10 Pineapple Pickers10 Sit-Ups Strength/Skill Clean 3-3-3-3-3 @ 70% WOD Complete the Following For Time: 1,000 Meter Ski30 Calorie Bike1,000 Meter RowRead More

Warm-Up 2 Minute Row, Bike, or Ski Then 3 Sets: 10 Sit-UpsRunning High Knees —–>>>Skipping High Knees <<<——:30 Plank or HS Hold _________________________________________ Strength/Skill Dungeness 3 Sets: Turkish Sit-up x 3 Reps (each arm)1-Step Box Jump x 3 RepsSeated DB Press x 5 Reps _________________________________________ Octopi 3 Sets: Turkish Get-up x 3 Reps (each arm)1-Step...Read More