Warm-Up 2:00 bike, row, ski Walk on balls of feet x 50 FeetWalk on heels, toes up x 50 FeetSampson lunges x 100 FeetSkip down + jog back x 100 FeetLateral skip (both sides) x 100 FeetBear Crawl x 50 Feet Strength/Skill Snatch 3-3-3-3-3 70% WOD For time: 400 Meter Run21 Deadlifts (185/125 lbs)400 Meter...Read More

Warm-Up 2:00 bike, row, ski 3 sets: 10 Gobblet squats10 Dynamic scorpions10 Pineapple pickers20 Mountain climbers WOD Every 2 minutes, for 32 minutes (4 sets): Station 1 – 100 Single KB front rack carry 53/35Station 2 – 10 Parlette pass throughsStation 3 – 18/16 Calories of Assault BikeStation 4 – 20 Wall balls -Switch arms...Read More

Warm-up 2:00 bike, row, ski 3 sets: 100 meter jog5 bottoms up KB press/side10 Sit-ups:15 Bar hang Strength/Skill Push press Warm-up to 65% of 1RM Then… EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single 12 Minute time cap No retries on missed attempts WOD 3 Rounds for time:...Read More

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats20 Mountain climbers10 KB deadlifts Strength/skill Back squat 10-10-10 55-60% WOD For time: 30-20-10 Alternating DB snatch 50/35Burpees over DB Comapre to: 12/2/2025Read More

WOD Teams of two, alternate movements for 18 minutes: 4 Power cleans 155/1056 Box jumps or step-ups 24/208 Front squats 155/10510 Burpees12 LungesRead More

Warm-Up 2:00 bike, row, ski 3 sets: 10 Sit-ups10 Leaning rest on rings:15 Bar hang20 Banded pull-aparts Strength/Skill 3 Sets, not for time: 10 Ring push-ups10 Supine barbell rows15 V-ups or tuck-ups WOD “Lynne” Five rounds for max reps of: Bench Press (body weight/ 3/4 body weight)Pull-ups Rest as needed between movements & sets Score...Read More

Warm-Up 2:00 bike, row, ski 3 sets: 100 Meter jog10 Dynamic scorpions10 Pineapple pickers20 Mountain climbers WOD Every 2 minutes, for 32 minutes (4 sets): Station 1 – 100 Meter Dball carry 100/70Station 2 – 100 Farmer carry 70/53Station 3 – 18/16 Calories of Assault BikeStation 4 – 350 Meter rowRead More

Warm-Up 2:00 bike, row, ski 3 sets: 100 Meter jog3 Inchworms10 Step downs20 Mountain climbers Strength/Skill High hang clean 3-3-3-3-3 60% WOD 12 Minute ARMAP: 6 Toes-to-bar12 Alternating pistols14 Alternating DB snatches 50/35Read More

Warm-Up 2:00 bike, row, ski 3 Sets: :20 Paloff hold/side5 Bottoms up KB press20 Banded pull-aparts Strength/Skill Push press 3-3-3-3-3 80% WOD 3 Sets for max reps: 1:00 Burpee pull-ups:30 Rest1:00 KBS 53/35:30 Rest1:00 Ski, calories:30 RestRead More

Warm-Up 4:00 bike, row, ski 3 sets: 100 Meter jog3 Inchworms10 Air squats20 Mountain climbers Strength/Skill High hang snatch 3-3-3-3-3 60% WOD “Newport Crippler” Complete the following for time: 30 Back Squats 225/1551 Mile Run Compare to: 9/6/2025Read More