Warm-Up 3 Sets: 20 Jumping jacks:15 Squat hold3 Inchworms5 Burpees Strength/Skill Complete 5 sets of: Push Press x 5 Reps – Weight by feel WOD “Newport Crippler“ Complete the following for time: 30 Back Squats 225/1551 Mile Run Compare to: 1/24/2020Read more

Warm-Up 3 Sets: 20 Jumping jacks10 Pineapple pickers10 Reverse lunges3 Inchworms Strength/Skill Complete 4 sets of: Supine Barbell Row x 6 RepsOH Plate Sit-ups x 10 Reps WOD 12 Minute AMRAP: 8 Deadlifts 225/15510 Deficit Push-Ups 45/25 lb plates12 Alternating Pistols or Goblet Reverse Lunges 53/35Read more

Warm-Up Complete 2 Sets: 10 PVC Pass Through Lunges10 Shoulder Taps10 Air Squats3 Inchworms Strength/Skill Complete 5 sets of: 1 High Hang Power Snatch + 2 Power Snatch from above knee – Weight by feel OR Complete 5 sets of: 1 High Hang Snatch + 2 Snatch from above knee – Weight by feel WOD 3 Minute AMRAP: Man Makers 50/35 Rest 1 Minute 3 Minute AMRAP: Row or Bike for CaloriesRead more

Warm-Up Complete 2 Sets: :30 Mountain Climbers:30 Dynamic Scorpion:30 Reverse Snow Angles:30 Air Squats:30 Pineapple Pickers:30 Power Jumps WOD 15 Minute AMRAP: 40 Calorie Row, Then, with the remaining time… 5 Power Cleans 155/1057 Front Squats 155/1055 Burpees Over the BarRead more

Warm-up 3 Sets: 10 Air squats:30 Plank10 Sit-ups WOD 15 Rounds for Time: 10 Calorie Row or Bike6 Wall Balls 20/144 Burpees 25 Minute Time CapRead more