Warm-Up 3 Sets: 20 Mountain climbers5 Reverse Snow Angels19 Knee Hug to Lunge WOD EMOM for 24 Minutes (6 Sets): Minute 1 – Supine Barbell Row x 8 Reps @20X1Minute 2 – L-Seated DB Press or Seated DB Press x 5 RepsMinute 3 – Deficit Push-Ups or Push-Ups x 10-15 RepsMinute 4 – Superman Hold...Read More

Warm-Up 3 Sets: 5 Cal Row3 Inchwroms10 Power jumps10 Air Squats Strength/Skill Dungeness Complete 5 Sets: 3 Power Cleans + 4 Front Squats @ 60 of Clean 1RM Octopi Complete 5 Sets: 3 Cleans + 4 Front Squats @ 60 of Clean 1RM WOD Complete the Following for Time: 20 DB Hang Cleans 50/35 Each...Read More

Warm-Up 3 Sets: 5 Calorie Row5 Front Squats w/bar5 Strict Press w/bar Strength/Skill 4 Sets: 3 Shoulder Press + 3 Push Press + 3 Push Jerk WOD 8 Minute AMRAP: 3 Thrusters 95/653 Burpees Over the Bar6 Thrusters6 Burpees Over the Bar9 Thrusters9 Burpees Over the Bar….. Increase each set by three reps until the...Read More

Warm-Up Tabatta Row WOD 17 Minute AMRAP: 250 Meter Row20 Sit-Ups3 Power Cleans 185/125Read More

Warm-Up 3 Sets: :15 Bar Hang:15 Pineapple Pickers:15 Stationary Skipping High Knees WOD “Chipper Helen” Complete the Following for Time: 36 Pull-Ups63 KBS 53/351,200 Meter Run 18 Minute Time Cap:Read More

Warm-Up 3 Sets: 10 PVC Pass Through10 Air Squats10 Sit-Ups10 Reverse Lunges Strength/Skill Box Squat 5-5-5-5-5 @ 22X1 Learn more about box squats and why we do them WOD 8 Minute AMRAP: 15 Hang Power Snatch 75/5515 BurpeesRead More

Warm-Up 3 Sets: 10 Reverse Lunges3 Inchworms5 Single Arm DB Push Press, Each Arm WOD 16 Minute AMRAP: 10 DB Box Step-Overs 50/35, 20″ Box10 DB Push Press 50/3510 Deficit Push-Ups w/ DB’sRead More

Warm-Up 3 Sets: Row 125 Meters20 Single Unders10 Pineapple Pickers WOD Every 6 minutes, for 30 minutes (5 sets): 500 Meter Row10 Deadlifts 225/15540 Double-Unders Score = slowest setRead More

Warm-Up 3 Sets: 20 Shoulder Taps10 Dynamic pigeon10 Pineapple pickers Strength/Skill 5 Sets: Clean from Below Knee + Clean + Push Jerk Weight by feelPerform cleans as power or full WOD “Grace” Complete the Following for Time: 30 Clean to Overhead 135/95Read More

Warm-Up 3 Sets: 10 Reverse lunges10 Dynamic pigeon10 Pineapple pickers WOD Complete the following for time: Row 5K Compare to: 6/20/2020Read More