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 Complete 5 Sets: 1 Power Cleans + 3 Front Squats @85% of 1RM Power Clean Octopi Complete 5 Sets: 1 Clean + 2 Front Squats @85% of 1RM Clean ____________________________________________________________ WOD Dungeness...Read More

Warm-Up 3 Sets: 250 Meter Row or 10 Calorie Bike:10 Bar Hang5 Bottoms Up KB Press10 Pineapple Pickers Strength/Skill Shoulder Press 10@60%8@65%6@75%4@80%3@85%10@50% WOD Complete the Following For Time: 21-15-9 Deadlifts 225/155Toes-to-BarBox Jumps or Step-Ups 24/20Read More

Warm-Up 3 Sets: 5 Cal Bike or Row20 Mountain Climbers15 Air Squats WOD Every 7 Minutes for 28 Minutes (4 Sets): Row 500 Meters or Bike 20 Calories15 Medicine Ball Sit-Ups 20/14100 Meter Farmers Carry 70/53 Score = Slowest SetScale to a weight/distance that will allow for at least 1 minute rest between setsRead More

Warm-Up 3 Sets: 5 Cal Bike or Row:30 Plank10 Pineapple Pickers5 Bottoms Up KB Press Strength/Skill Complete 4 Sets, Not For Time: DB Bench Press x 6-8 Reps Neutral GripParalette Pass-Through x 5 RepsDumbbell Row X 6 Reps, each arm WOD Complete 4 Rounds for Time: 12 Push Press 95/6540 Double-Unders 9 Minute Time Cap...Read More

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)10 Goblet Squats10 Ring Rows20 Mountain Climbers Strength/Skill Back Squat 4 Sets: 5 Reps @ 75% WOD Complete a 10 Minute AMRAP: 10 KB Reverse Goblet Lunges 70/535/3 Strict C2B Pull-ups7 Burpees Compare to: 12/30/2019Read More

Warm-Up 2 Minute Row Then… 3 Sets: 5 Ring Rows10 Halo Monster Walks (5 left, 5 right):15 Plank WOD 18 Minute AMRAP: 10 Pull-Ups100 Meter Farmers Carry 70/5315 Air Squats5 Single Arm DB Push Press 50/355 Single Arm DB Push PressRead More

Warm-Up 3 Sets: 5 Cal Bike or Row10 PVC Pass Through Lunges:15 Bar Hang WOD EMOM For 24 Minutes (8 Sets): Min 1 – High Hang Snatch(power or full) x 3 Reps @ 55-60%Min 2 – Bike or Row x :30Min 3 – Butterfly Sit-ups x 10 Reps Score = Bike or Row CaloriesRead More

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)3 Inchworms Strength/Skill Octopi Complete 6 Sets: 2 Cleans + 3 Front Squats @80% of 1RM Clean Dungeness Complete 6 Sets: 2 Power Cleans + 5 Front Squats @80% of 1RM Power Clean WOD Dungeness & Octopi 8 Minute...Read More

Warm-Up 3 Sets: 250 Meter Row or 10 Calorie Bike20 Banded Pull-aparts:30 Plank Strength/Skill Shoulder Press 5-3-3-2-2-1-1-1 Build to a heavy single WOD Complete the Following For Time: Row 1,000 Meters25 Kettle Bell Swings25/20 Push-Ups25 Kettle Bell Swings25/20 Push-Ups25 Kettle Bell Swings25/20 Push-UpsRead More

Warm-Up 3 Sets: 5 Cal Bike or Row:30 Plank10 Pineapple Pickers5 Bottoms Up KB Press Strength/Skill Complete 4 Sets, Not For Time: DB Bench Press x 8 Reps Neutral GripTuck Hold or Hollow Hold x Accumulate :30Dumbbell Row X 8 Reps, each arm WOD 3 Sets for Max Reps :30 Pull-UpsRest :30:30 DB Lunges 50/35...Read More