Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms10 OH plate sit-ups:15 Jump rope Strength/Skill Push press 6-6-6-6-6 65% WOD 15 Minute AMRAP: 5 Toes-to-bar10 Deficit Push-ups 45/35 plates20 Double-undersRead more

Warm-up 2:00 bike, row, ski 2 Sets: 10 Goblet squats10 Single arm DB rows/side10 Single arm DB shoulder press/side50′ Halo monster walk Strength/Skill Back squat 6-6-6-6-6 65% WOD For time: 21-15-9 Row or skiAlternating DB snatches 50/35Burpee box jump/step-overs 24/20″Read more

Holiday schedule Saturday – Murph 8:30, 10:00 amSunday – ClosedMonday – Closed WOD Murph For time: 1-mile run100 pull-ups200 push-ups300 air squats1-mile run -Partition the pull-ups, push-ups, and squats as needed.-If you’ve got a 14/20-lb vest or body armor, wear it.Read more

Warm-up 2:00 bike, row, ski 2 Sets: 10 Sit-ups10 Ring rows10 Air squats WOD 14 Minute AMRAP: 500 Meter row or ski10 OH plate sit-ups 25/1510 Burpees to plate Accessory 3 sets: 10 Double DB shoulder press10 Alternating cross body hammer curl/side @21X1 Followed by… 3 sets: :15-:30 HS hold/plank:15-:30 Superman holdRead more

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms10 Ring rows10 PVC pass through lunges Strength/Skill Power snatch 3-3-3-2-2-1-1 weight by feel WOD Four rounds for time: 15 Back rack lunges 75/5525 KBS 53/35 Compare to: 6/28/2023 Hybrid Conditioning (5:30) 30 Minute AMRAP: 800 Meter run20 Burpees1,000 Meter row50 Sit-ups40 Calorie bikeRead more