Warm-Up 2:00 bike, row, ski 3 Sets: 10 Sampson lunges5 Bottoms up KB press20 Banded pull-aparts:15 Plank or HS hold Strength/Skill Push press 5-5-5-5-5 75% WOD 14 Minute AMRAP: 10 Hang power cleans 115/7510 Burpee box step-overs 20″15 Sit-upsRead More

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts10 Goblet squats Strength/Skill Back squat 5-5-5-5-5 75% WOD 4 Rounds for time: 15 Pull-ups25 KBS 53/35Read More

WOD Teams of two, one person working at a time 20 Minute AMRAP: 20 Push jerks 135/9520 Toes-to-bar40 Air squatsRead More

Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog10 Pineapple pickers10 Ring rows Strength/Skill 5 Sets: Clean 3-3-3-3-3 70% WOD 12 Minute AMRAP: 60 Calorie row or ski50 KBS 53/3530 BurpeesRead More

Warm-up 2:00 bike, row, ski 3 sets: 10 PVC pass through lunges100 Meter single DB OH carry20 Banded pull aparts Strength/Skill 5 Sets: Snatch 3-3-3-3-3 70% WOD 3 rounds for time: 400 Meter run12 Front squats 135/9522 Single arm DB STOH 50/35 Alternate arms as neededRead More

Warm-Up 2 Minute Bike or Row 3 Sets: 10 DB Floor press10 Pineapple pickers:15 Bar hang WOD EMOM for 24 Minutes Station 1|Bench press x 5 reps @75%Station 2|Farmer carry x 100 meters 53/35Station 3|Bike x :30 Max calories Score = bike caloriesRead More

Warm-Up 2:00 bike, row, ski 3 Sets: 10 Sampson lunges5 Bottoms up KB press20 Banded pull-aparts Strength/Skill Push press 5-5-5-5-5 70% WOD 5 Rounds for time: 5 Deadlifts 275/19020 Sit-ups30 Double-unders Compare to: 4/18/2024Read More

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts10 Goblet squatsStrength/Skill Back squat 5-5-5-5-5 70% WOD For time: 30-20-10 Pull-upsBurpeesAlternating DB snatches 50/35 15 Minute time cap Compare to: 7/1/2024Read More

WOD Teams of two… 20 Minute AMRAP: 400 Meter run5 Pull-ups10 Push-ups15 Squats One partner runs while the other completes as man reps of the movents as possible, then alternate.Read More

Warm-up 2:00 bike, row, ski 3 sets: 10 PVC pass through lunges100 Meter single DB OH carry20 Banded pull aparts Strength/Skill 5 Sets: High hang snatch + hang snatch + snatch 65% WOD 5 Rounds, not for time: 10 DB bench press10 Barbell row100 Meter farmer carryMax time HS holdRead More