Warm-Up 3 sets: 5 Calorie Row or Ski3 Inchworms10 Ring Rows Strength/Skill 3 sets, not for time: D-Ball Carry x 100 MetersRope Climbs or Rope Pulls x 3 RepsHandstand Hold or Plank Hold x :30 WOD EMOM For 18 Minutes (6 Sets): Station 1 – Supine Barbell Row x 6 RepsStation 2 – DB Bench...Read More

Warm-Up 3 Sets: 5 Calorie Row20 Banded Pull-aparts20 Single Unders3 Inchworms Strength/Skill Push Press 5-5-5-5-5 @ 73% WOD 10 Minute AMRAP: 5 Ground to Overhead 155/10515 Sit-Ups20 Double-UndersRead More

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 10-10-10 Weight by feel WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 6/6/2022Read More

Warm-Up 3 Sets: 100 Meter Jog10 Ring Rows10 Sit-ups10 Mountain Climbers WOD Teams of two, one person working at a time, complete a 22 Minute AMRAP: 100 Meter OH Plate Carry 45/35*20 Burpees to Plate20 Plate Ground to Overhead 45/3540 Plate Rows 45/35 *Both partners walk during the carry, switch carrier at the turn aroundRead More

Warm-Up 4 Sets: 100 Meter Jog10 Ring Rows:30 Plank or HS Hold WOD EMOM For 24 Minutes (8 Sets) Station 1 – Strict Supine Pull-Ups x 5Station 2 – Seated DB Press x 5 or Strict HSPU x 3-5Station 3 – Row x 12/10 Calories * Stop rowing at :45 if you haven’t completed your...Read More

Warm-Up 3 Sets: 5 Row or Ski10 Sit-Ups10 Pineapple Pickers10 Squat Jumps Strength/Skill 5 Sets: Power Clean x 2 Reps @80% of 1RM Clean WOD Complete 5 Rounds For Time: 3 Deadlifts 295/2057 Burpees Over the BarRead More

Warm-Up 3 Sets: 5 Bottoms Up KB Press20 Banded Pull-aparts10 PVC Pass Throughs10 Goblet Squats Strength/Skill Complete 5 Sets: Snatch x 2 @77% WOD Complete 2 Rounds For Max Reps: 1 Minute Ski For CaloriesRest 1 Minute1 Minute Box Step-ups 24/20Rest 1 Minute1 Minute Push-upsRest 1 Minute1 Minute Straight Leg Sit-upsRest 1 Minute Score =...Read More

Warm-Up 3 Sets: 5 Calorie Row20 Banded Pull-aparts20 Single Unders3 Inchworms Strength/Skill Push Press 5-5-5-5-5 70% WOD Complete Four Rounds For Time: 30 Double-Unders12 Single Arm DB Push Jerks 50/35 Split reps between arms anyway you wishRead More

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)10 Goblet Squats10 Ring Rows20 Mountain Climbers Strength/Skill Back Squat 15 Minutes to build to a heavy single. -No retrying missed attempts WOD 12 Minute AMRAP: 200 Meter Run12 Pull-Ups8 Front Squats 155/105Read More

WOD Teams of Two, One Person Working at a Time, Complete Two Rounds For Max Reps: 2 Minutes of Sled Push 45’s/25’sRest 2 Minutes2 Minutes of Echo Bike, CaloriesRest 2 Minutes2 Minutes of KBSRest 2 Minutes2 Minutes of Rowing, CaloriesRest 2 MinutesRead More