Warm-up 2:00 bike, row, ski 3 Sets: 10 OH tricep extensions10 DB floor press10 Ring rows100 Meter jog WOD 4 Rounds for time: 500 Meter row10 Bench press 135/95 16 Minute time cap Accessory 3 Sets: 5-10 Deficit push-up @21X13-5 Strict pull-ups @20X1Max hollow or tuck holdRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs:15 Bar hang10 Samson lunges10 Pineapple pickers Strength/skill Every 90 seconds for 5 sets: 3 Snatches @ 75% WOD EMOM for 12 minutes: Station 1|100 Meter farmer carry 70/53Station 2|:30 Bike, calories Record total calories Scale farmer carry to be completed under :50 Hybrid Conditioning (5:30) Five rounds for time: 500 Meter row10 DB thrusters10 Calorie bikeRead more

No 6 AM class Wednesday. Our water will be shutoff between 6-7 to complete a plumbing repair…. Which means we won’t have working toilets during that time. Warm-up 2:00 bike, row, ski 3 Sets: 10 Samson lunges:15 Jump rope10 Ring rows10 Goblet squats Strength/Skill 3 Sets, not for time: 10 Supinated barbell row10 Bulgarian split squats/sideMax HS or plank hold WOD 15 Minute AMRAP: 21 Double-unders15 Calorie row or ski9 Thrusters 96/65 Hybrid Conditioning (10:30) Five rounds for time: 500 Meter row10 DB thrusters10 Calorie bikeRead more

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Skipping high knees:15 HS or plank hold3 Inchworms5 Single arm DB press/side Strength/Skill Push jerk 3-3-3-3-3 75% WOD 4:00 AMRAP:5 Hang power clean 135/9510 Burpees 1:00 Rest 4:00 AMRAP:3 Hang power clean 155/10510 Burpees 1:00 Rest 4:00 AMRAP:1 Hang power clean 175/11510 BurpeesRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog:15 Bar hang50′ Halo monster walk10 Pineapple pickers Strength/Skill Back squat 6 Sets: 2 reps @ 90% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 6/1/2026Read more