Warm-Up 2:00 bike, row, ski 3 Sets: 10 Goblet squats:15 Goblet squat hold50′ Halo monster walks100 Meter jog Strength/Skill Back squat 12 minutes to build to a heavy single WOD 18 Minute AMRAP: 5 KBS 70/537 Burpees9 Wall Balls 20/1418 Double-unders Compare to: 7/2/2025Read more

Open workout 16.3 For time: 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 2 2 rounds of: 12 burpees over the bar 12 cleans, weight 3 12 burpees over the bar 12 thrusters, weight 3 Time cap: 16 minutes ♀ 65, 75, 85 lb (29, 34, 38 kg) ♂ 95, 115, 135 lb (43, 52, 61 kg)Read more

Open week 3 theme: St. Patty’s Day – wear your green Warm-up 2:00 Bike, row, ski 3 Sets: 10 Pineapple pickers10 Ring rows3 Inchworms WOD For time: 40 Calorie bike100 Meter Plate OH carry 45/3540 Plate ground-to-overhead400 Meter run100 Meter Plate OH carry 14 Minute time cap Accessory 3 sets: 10 V-ups/tuck-upsRest 30 seconds20 Banded hamstring pullsRest 30 seconds15-20 Banded OH triceps extensionsRest 30 seconds Followed by… 3 sets:Max rep deficit push-upsRest 1:00Read more

Warm-up 2:00 bike, row, ski 2 Sets: 100 Meter jog50′ Halo monster walk10 Ring rows Strength/skill Clean EMOM for 4 Minutes 2 @ 73% EMOM for 3 minutes 1 @ 77% EMOM for 3 Minutes 1 @ 83% WOD 18 Minute AMRAP: 250 Meter row or ski5/3 Strict pull-ups100 Meter suitcase carry 70/53 Hybrid Conditioning (5:30) 2 Rounds for time: 1,500 Meter row40 Sit-ups800 Meter run40 KBSRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Samson lunges10 DB floor press10 Ring rows Strength/skill 4 Sets, not for time: 10 Bulgarian split squats/side10 Single arm DB rows/side10 OH plate sit-ups WOD 8 Rounds for time: 5 Box jump/step-overs 24/20″3 Front squats 185/125 from the rack7 DB bench press 50/35 Hybrid Conditioning (10:30) 30 Minute AMRAP: 500 Meter row20 Goblet squats400 Meter ski10 Box jump/step-overs20 Calorie bike15 Floor pressRead more