Warm-Up 3 Rounds: 5 Cal Row10 Push-ups10 Air Squats10 Ring Rows WOD Complete 5 rounds, not for time: Bench Press x Max Reps 75% 1RMKettle Bell Swings 70/53 x Max Reps Rest as needed between movements and roundsRead More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 20 Single-Unders10 Pineapple Pickers5 Halo Monster Walks Strength/Skill Deadlift 12-10-8-6 @20×1 (2 sec down, touch-n-go, 1 sec rest top) WOD 10 Minute AMRAP 200 Meter Farmer Carry 70/53 Then with the remaining time… 30 Double-unders12 DB Walking Lunges 50/35Read More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds:10 Pineapple Pickers5 Bottoms up KB Press10 Halo Mountain Climbers Strength/Skill Push Jerk 5-5-5-5 Weight by feel WOD Complete the following for time: 70 Calorie Row20 Burpees30 Pull-Ups20 BurpeesRead More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 5 Sets: 3 Reps @ 80% WOD Complete the following for time: 15-12-9-6-3 Hang Power Cleans 95/65Thrusters Compare to: 11/29/2021Read More

Warm-Up 100 Meter Jog10 Sit-ups10 Ring Rows10 Pineapple Pickers WOD Teams of two, one person working at a time, complete for max reps 3 Rounds: 1:00 of Partner Medicine Ball Sit-Ups 20/14Rest :451:00 of Burpee Pull-UpsRest :451:00 of KBS 50/35Rest :45Read More

Warm-Up 100 Meter Jog10 Squat Jumps10 Ring Rows10 Pineapple Pickers Strength/Skill EMOM For 6 Minutes Power Clean x 2 Rep @80% 1RM WOD Complete the Following For Time: 800 Meter Ski50 Wall Balls 20/14Hill RunRead More

Warm-Up 3 Sets: 100 Meter Jog10 Goblet Squats10 reverse Lunges10 Mountain Climbers Strength/Skill Overhead Squat OR Front Squat 12 Minutes to build to a heavy single or work on technique WOD 15 Minutes ARMAP: 6 Single Arm DB Overhead Lunge, Right 50/356 Single Arm DB Overhead Lunge, Left8 DB Facing Burpees100 Single Arm Meter DB...Read More

Warm-Up 3 Rounds: 5 Cal Row10 Push-ups10 Air Squats10 Ring Rows WOD EMOM For 18 Minutes (6 sets): Station 1 – Bench Press x 3 RepsStation 2 – Barbell Row x 5 RepsStation 3 – Row x :30 for Calories Score = total # of caloriesRead More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds:10 Pineapple Pickers5 Bottoms up KB Press10 Halo Mountain Climbers 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 WOD Complete 4 Rounds For Time: 200 Meter Run7...Read More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 7 Sets: 3 Reps @ 75% WOD 10 Minute AMRAP: 10 Burpees 20 Air Squats10 Pull-UpsRead More