Warm-Up 3 Sets: 10 PVC Passthrough Lunges:30 Plank or Handstand Hold:15 Bar Hang Strength/Skill Snatch Complete 5 Sets: Mid Thigh + Hang Below Knee + Ground Weight by feel WOD Complete the Following For Time: 21-15-9 Toes-to-BarAlternating Single Arm DB Snatch 50/35Read more

Warm-Up 3 Sets: 5 Calorie Ski10 Ring Rows10 Pineapple Pickers10 Revere Lunges WOD Complete 5 Rounds For Max Calories: 1 Minute SkiRest 1 Minute1 Minute BikeRest 1 Minute1 Minute RowRest 1 MinuteRead more

Warm-Up 3 Sets: 5 Calorie Bike or Row5 Bottoms-up KB Press10 Goblet Squats20 Banded Pull-aparts Strength/Skill 5 Sets: Push Jerk x 5 Reps WOD Complete 4 Rounds For Time: 10 Deadlifts 225/15520 Air Squats40 Double-Unders 13 Minute Time CapRead more

Warm-Up 3 Sets: 10 Reverse Lunges:30 Plank5 Cal Bike or Row10 Sit-ups Strength/Skill 4 Sets, Not For Time: Dips x 5-10 RepsSupine Barbell Row x 6 RepsHandstand Hold or Plank Hold x :30 WOD Dungeness Complete 4 sets Against a 2 Minute clock: Run 200 MetersStrict Pull-ups x max repsRest 1 minute between sets Octopi Complete 4 sets Against a 2 Minute clock: Run 200 MetersWeighted Strict Pull-ups x max reps 25/15Rest 1 minute between setsRead more

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)10 Goblet Squats10 Ring Rows20 Mountain Climbers Strength/Skill Back Squat 4 @ 75%3 @ 80%3 @ 85%2 @ 90%1@95% WOD 7 Minute AMRAP: 3 Thrusters 95/653 Burpees Over the Bar6 Thrusters6 Burpees Over the Bar9 Thrusters9 Burpees Over the Bar …. Keep increasing sets by 3 reps until the 7 minutes are up. Score = total reps.Read more