Warm-up 2:00 Bike, row, ski 3 Sets: 10 DB floor press:15 Bar hang20 Mountain climbers Strength/Skill Bench press 5-5-3-3-2-1-1-1 Build to a heavy single WOD 10 Minute AMRAP: 10 Pull-ups12 Push-ups10 Hang power cleans 115/75Read more

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Pineapple pikers10 Halo squats10 Ring rows5 Bottoms up KB press/side Strength/Skill Back squat 10-10-10 50-60% WOD 7 Minute AMRAP: 15 Calorie row15 Wall balls 20/14 Rest 2 minutes 7 Minute AMRAP: 10 Calorie bike or ski12 Alternating DB snatches 50/35Read more

Holiday Schedule: Monday 1/19 – No 6:30 pm WOD Teams of two, 20 Minute AMRAP: 100 Meter farmer carry 70/534 Shoulder-to-Overhead 155/1056 DB Single DB reverse lunges 50/358 DB pull-throughs One partner completes the carries while the other complete as many reps of the other movements as possible. Alternate after each carry.Read more

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Banded good mornings10 Pineapple pikers10 KB Deadlifts Strength/Skill 10 Minutes to work on gymnastics skill of your choice OR work on mobility WOD Every 4 Minutes for 20 Minutes (5 sets): 500 Meter row or ski20 Russian KBS 70/53 Score = slowest setRead more

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Banded good mornings10 Pineapple pikers:15 Jump rope10 Ring rows Strength/Skill Deadlifts 11-9-7-5 @20X1 WOD “Newport Crippler” Complete the following for time: 30 Back Squats 225/1551 Mile Run Compare to:3/24/2025Read more