WOD Teams of two, one person working at a time, complete three rounds for time: 400 Meter farmer carry 70/5330 Deadlifts 225/15540 Calorie bikeRead More

Warm-up 2:00 bike, row, ski 2 Sets: 10 Banded OH tri extensions10 Banded shoulder external rotation10 DB floor press10 Mountain climbers WOD For time: 1,000 Meter row50 Air squats30 Burpees500 Meter row25 Air squats15 Burpees 16 Minute time cap Accessory 3 sets: 8-12 Supine strict pull-ups10-15 Deficit push-ups10 DB lateral raises Followed by… 2 sets:...Read More

Warm-Up 2:00 bike, row, ski 2 Sets: :15 Double-under practice10 PVC pass throughs5 Kettlebell deadlifts Strength/Skill Clean EMOM for 5 minutes 1 @ 80% EMOM for 3 minutes 1 @ 85% EMOM for 2 minutes 1 @ 90% WOD 5 Rounds for time: 7 Hang power snatch 95/657 Toes-to-bar21 Double-unders Hybrid Conditioning (5:30) 4 Rounds...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Samson lunges10 DB Seated good morning10 Sit-ups Strength/skill 4 Sets, not for time: 4 Bulgarian split squats/side10 Prone banded hamstring curls5 Single arm KB front squat/side WOD 15 Minute AMRAP: 250 Meter row/ski100 Meter single KB front rack carry 53/3510 V-ups100 Meter KB suitcase carry Hybrid Conditioning...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 DB shoulder press20 Banded pull aparts10 KB deadlifts Strength/Skill Shoulder Press 10@60%8@65%6@70%4@75%3@80%10@50% -Complete 5 DB rows per arm after each set. WOD 10 Minute AMRAP: 5 STOH 115/7510 Deadlifts 115/7515 Box jumps or step-upsRead More

Warm-up 2:00 bike, row, ski 3 Sets: :20 Palloff /side:15 Bar hang10 Halo squats10 Pineapple pickers Strength/Skill Box squat 3-3-3-3-3 @21X1 WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 12/29/2025Read More

WOD Teams of two, one person working at a time, complete a 20 minute AMRAP: 80 Calorie row40 Push press 75/5580 Wall balls 20/14Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Banded OH tri extensions10 Ring rows10 DB floor press10 Mountain climbers WOD For time: 40 Calorie bike Then…. 4 sets: 20 Plate rows 45/3510 Burpees to a plate Accessory 3 sets: 5-10 Supine strict pull-upsRest 30 seconds5-10 Dips @ 33X1Rest 30 seconds10 Barbell skull crushers @31X1Rest 30...Read More

Warm-Up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs3 Inchworms10 Pineapple pickers:15 Jump rope Strength/Skill Clean EMOM for 5 minutes 1 @ 78% EMOM for 3 minutes 1 @ 83% EMOM for 2 minutes 1 @ 88% WOD 12 Minute AMRAP: 5 Hang power snatch 95/6510 Front squats 95/6520 Double-unders Hybrid Conditioning (5:30)...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Samson lunges:15 Plank/HS hold10 Sit-ups Strength/skill 4 Sets, not for time: 6 Bulgarian split squats/side20 Banded leg curls6 Turkish get-ups WOD For time: 21-15-9 Row/Ski caloriesToes-to-bar Right into… 21-15-9 Row/Ski caloriesBox jumps/step-ups 24/20 16 Minute time cap Hybrid Conditioning Every 10 minutes for 30 minutes: 400 Meter...Read More