Warm-up 2:00 Bike, row, ski 3 Sets: 10 DB floor press:15 Bar hang20 Mountain climbers Strength/Skill Bench press 5-5-3-3-2-1-1-1 Build to a heavy single WOD 10 Minute AMRAP: 10 Pull-ups12 Push-ups10 Hang power cleans 115/75Read More

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Pineapple pikers10 Halo squats10 Ring rows5 Bottoms up KB press/side Strength/Skill Back squat 10-10-10 50-60% WOD 7 Minute AMRAP: 15 Calorie row15 Wall balls 20/14 Rest 2 minutes 7 Minute AMRAP: 10 Calorie bike or ski12 Alternating DB snatches 50/35Read More

Holiday Schedule: Monday 1/19 – No 6:30 pm WOD Teams of two, 20 Minute AMRAP: 100 Meter farmer carry 70/534 Shoulder-to-Overhead 155/1056 DB Single DB reverse lunges 50/358 DB pull-throughs One partner completes the carries while the other complete as many reps of the other movements as possible. Alternate after each carry.Read More

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Banded good mornings10 Pineapple pikers10 KB Deadlifts Strength/Skill 10 Minutes to work on gymnastics skill of your choice OR work on mobility WOD Every 4 Minutes for 20 Minutes (5 sets): 500 Meter row or ski20 Russian KBS 70/53 Score = slowest setRead More

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Banded good mornings10 Pineapple pikers:15 Jump rope10 Ring rows Strength/Skill Deadlifts 11-9-7-5 @20X1 WOD “Newport Crippler” Complete the following for time: 30 Back Squats 225/1551 Mile Run Compare to:3/24/2025Read More

Warm-up 2:00 Bike, row, ski 3 Sets: 10 Sampson lunges10 Ring rows100 Meter jog Strength/Skill 3 Sets: 3 High box jumps (perform as singles)6 Turkish get-ups (3/side)Strict weighted pull-ups x max reps WOD 15 Minute AMRAP: 12 Push press 75/55100 Meter suitcase carry 70/5310 Burpees over the barRead More

Warm-up 2:00 Bike, row, ski 3 Sets: :15 Bar hang20 Banded pull-aparts20 Mountain climbers:15 Jump rope Strength/Skill 6 Sets: 2 Bench press6 Supine barbell rows WOD “Annie” For time: 50-40-30-20-10double-underssit-ups Compare to: 8/21/2025Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Halo squats:15 Palloff hold/side:15 Bar hang10 Sampson lunges Strength/Skill Front squat 12 Minutes to buikd to a heavy single or work on technique WOD 20 Minute AMRAP: 14 Calorie row or ski12 Alternating DB snatch 50/3510 Single DB alternating lunges3 Burpee C2B pull-upsRead More

WOD 12 Minute AMRAP: 100 Wall balls60 Power cleansMax calorie bike in remaining time Rest 2 minutes 12 Minute AMRAP: 100 Plate GTOH60 BurpeesMax calorie row/ski in remaining timeRead More

Warm-up 2:00 Bike, row, ski 3 Sets: 10 PVC pass through lunges10 Ring rows100 Meter jog Strength/Skill 100 D-ball carry6 Turkish get-ups (3/side)3 Broad jumps WOD 14 Minute AMRAP: 7 Hang power snatch 95/657 Box jumps or step-ups 24/20″7 Pull-upsRead More