Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs10 Ring rows10 Pineapple pickers10 Sit-ups Strength/Skill Deadlift 12-10-8-6 @20X1 WOD EMOM 16 minutes for max reps/time: Min. 1 | Max handstand holdMin. 2 | DB shoulder press 35/25/sideMin. 3 | Max hang from a pull-up barMin. 4 | Strict pull-ups– Score is total seconds held + total reps completed.– Perform just one attempt on the holds each minute. Compare to: 6/14/2024 Hybrid Conditioning (5:30) For time: 4,000 Meter row Every 2:00 minutes, complete 5 burpees over the rower. 30 Minute time capRead more

Holiday schedule: No 10:30 am or 5:30 pm class WOD Partner CHAD1000X For time with a partner:1,000 weighted box step-ups (35/45 lb) (20/20 in)– Partners work at the same time.– Add load via a rucksack, weight vest, or dumbbell. 45 Minute time capRead more

Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up kb press20 Banded pull-aparts10 Pineapple pickers:15 Jump rope Strength/Skill Push press Warm-up to 65% of 1RM Then… EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single 12 Minute time cap No retries on missed attempts WOD 12 Minute AMRAP: 10 Burpees20 Russian KBS 70/5340 Double-undersRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows10 Halo squats10 Pineapple pickers Strength/Skill Back squat 6-6-6-6-6 75% WOD 3 Rounds for time: 400 Meter run20 Alternating DB snatch 50/3510 Toes-to-barRead more

Warm-up 2:00 bike, row, ski 3 Sets: 20 Banded pull-aparts10 DB shoulder press10 Walking lunges100 Meter jog WOD Teams of two, complete a 20 minute AMRAP: 400 Meter run5 Push jerks 135/9510 Alternating pistols15 sit-ups -One partner runs while the other completes as many reps as possible of the movements. Partners switch after each run and pick-up where the other left off-Complete push jerks from the rackRead more