Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms:15 Bar hang:15 Jump rope10 Pineapple pickers Strength/Skill 4 Sets, not for time: 12-15 DB bench pressMax rep Strict pull-ups WOD 3 Sets, for max rep: 1:00 Shuttle runs:45 Rest1:00 D-ball over the shoulder 100/70:45 Rest1:00 Bike, calories:45 RestRead More

Warm-up 2:00 bike, row, ski 3 Sets: 8 Reverse snow angels:15 Bar hang10 Sit-ups Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 22 Minute ARMAP: 500 Meter row or ski5 Toes-to-bar5 Hang DB snatch, right 50/355 Hang DB snatch, left10 DB pull throughs Hybrid Conditioning (5:30) 3 Sets: 1,500 Meter rowRest...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Goblet squats:15 Leaning rest on rings10 Pineapple pickers Strength/Skill 3 Sets, not for time: 6 Supine barbell rows3 Wall walks10 Double KB front rack lunges WOD EMOM for 18 minutes(6 sets): Station 1|10 Ring push-upsStation 2|12 Wall ballsStation 3|10 Double DB deadlifts Hybrid conditioning (10:30) “Mikko’s Triangle”...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Sampson lunges5 Bottoms up KB press:15 Jumps rope Strength/Skill Push press 3-3-3-3-3 85% WOD 5 Rounds for time: 100 Meter run5 Power cleans100 Meter run10 V-ups -Choose a weight that you can complete touch-n-go throughout the all five rounds.-Score = time, weightRead More

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk10 Pineapple pickers:15 Bar hang10 Halo squats Strength/Skill Back squat 4-4-4-4-4 80% WOD 12 Minute AMRAP: 15 KBS 53/3510 Pull-ups5 Burpee box jumps 24/20″Read More

WOD Teams of two, alternate full rounds for 20 Minutes: 5 Hang power cleans 135/955 STOH5 BurpeesRead More

Holiday schedule: 9:30, 3:30 WOD 22 Minute AMRAP: 100 Meter suitcase carry 70/533 Deadlifts 275/1905 Toes-to-bar7 Single DB push press/arm 50/359 Calorie bike, row, skiRead More

Holiday Schedule: 11/27 – 10:00 11/28 – 9:30, 3:30 WOD In teams of three, with one person working at a time, complete the following for max reps: 10 Minute AMRAP: Rowing for Calories (one rower per team) Rest 2 Minutes 10 Minute AMRAP: Wall Balls 20/14 Rest 2 Minutes 10 Minute AMRAP: Burpee Box Jump-Overs...Read More

Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang10 Sampson lunges10 Ring rows10 Goblet squats Strength/Skill 3 Sets, not for time: 8 Supine barbell rows10 Ring push-upsHS hold x max time WOD “Nicole” 20 Minute AMRAP: 400 Meter RunPull-Ups x Max Reps Compare to: 5/13/2025Read More

Holiday Schedule: 11/27 – 10:00 11/28 – 9:30, 3:30 Warm-up 2:00 bike, row, ski 3 Sets: :15 HS or plank hold10 Sampson lunges5 Bottoms up KB press:15 Jumps rope Strength/Skill Push press 4-4-4-4-4 80% WOD 5 Rounds for time: 10 KBS 70/5320 Sit-ups40 Double-undersRead More