Warm-Up 2:00 bike, row, ski 3 Sets: :30 Jump rope10 Sampson lunges5 Bottoms up KB press20 Banded pull-aparts Strength/Skill Push press 5-5-5-5-5 75% WOD Complete the Following for Time: 120 KBS 53/35*Complete 5 burpees at the beginning of each minute, beginning on minute 1. Compare to: 10/15/2021Read more

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk10 Ring rows10 Goblet squats Strength/skill Front Squat 5 70%5 75%3 80%3 85%3 85% WOD 5 Rounds for time: 20 Sit-ups10 Box jumps or step-ups 24/2010 Pull-upsRead more

WOD Teams of two, alternate full rounds, 20 minute AMRAP: 5 Deadlifts 225/1555 Burpees5 Pull-upsRead more

Please vote for us in this year’s Best of South Kitsap best fitness center. Vote HERE Warm-up 2:00 bike, row, ski 2 Sets: 200 Meter jog20 Plank shoulder taps20 Walking lunges10 Ring rows Strength/skill Clean EMOM for 4 Minutes 2 @ 73% EMOM for 3 minutes 1 @ 77% EMOM for 3 Minutes 1 @ 83% WOD For time: 400 Meter farmer carry Then, 3 sets12 Box jumps or step-ups 24/20″12 DB Pull-throughs 50/35 Then, 40 Calorie bikeRead more

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms20 Plank shoulder taps10 Single Arm Banded Lat Pulldowns(each arm) Strength/skill Snatch EMOM for 4 Minutes 2 @ 73% EMOM for 3 minutes 1 @ 77% EMOM for 3 Minutes 1 @ 83% WOD 3 Sets for max reps: :30 Ski, calories:30 Rest:30 Power snatches 75/55:30 Rest:30 Burpees Pull-ups:30 Rest:30 Wall balls Hybrid Conditioning (5:30) 30 Minute AMRAP: 1,000 Meter Ski50 Foot Burpee Broad Jump100 Foot Walking Lunge150 Foot Farmer CarryRead more