Checkout our online store! Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 5-5-5-5 @ 75% WOD Complete the Following For Time: 400 Meter Run15 Pull-ups15 Walking Lunges30 Air Squats15 Pull-ups20 Walking Lunges25 Air Squats15 Pull-ups25 Walking Lunges20 Air Squats15 Pull-ups30 Walking Lunges15...Read More

Warm-Up 3 Rounds: 5 Calorie Ski10 Box Step-Ups10 Pineapple Pickers WOD Teams of two, alternate full rounds to complete 20 rounds for time: 5 Deadlifts 225/1555 Burpee Box Jumps or Step-Ups 24/20Read More

Warm-Up 3 Sets: 10 PVC Pass-through Lunges10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)3 Inchworms Strength/Skill Dungeness Front Squat 5-5-5-5-5 Octopi Overhead Squat 5-5-5-5-5 WOD 8 Minute AMRAP: 7 Hang Power Snatch 115/7514 Wall Balls 20/14Read More

Warm-Up 3 Sets: 5 Calorie Ski10 Banded Tricep Pull-downs10 Walking Lunges Strength/Skill Complete 3 sets, not for time: Deficit Push-ups x 5-10 Reps @21X1HS Hold Against Wall x :30 or Freestanding x 3 AttemptsHollow or Tuck Hold x :30 WOD EMOM For 15 Minutes (5 Sets): Minute 1: Rope Climbs or Pulls From the Ground...Read More

Warm-Up 3 Sets: 100 Meter Jog5 Bottoms-up KB Press10 Sit-ups10 Mountain Climbers Strength/Skill Push Press 5-5-5-5 @ 70% WOD 18 Minute AMRAP 100 Meter OH Plate Carry 45/3510 Burpees to Plate10 Plate Ground to Overhead 45/3520 Plate Rows 45/35 Compare to: 2/8/2022Read More

Warm-Up 3 Rounds: 20 Single Unders10 Pineapple Pickers10 Ring Rows10 Air Squats Strength/Skill 5 Sets: 1 Hang Power Clean + 2 Power Cleans Weight by feel WOD Complete 5 Rounds For Time: 24 Double-Unders12 Deadlifts 155/1056 Hang Power Cleans 155/105 13 Minute Time CapRead More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 5-5-5-5-5 @ 70% WOD 10 Minute AMRAP: 5 Burpees10 Kettle Bell Swings 53/3515 Goblet Squats 53/35Read More

Warm-Up 3 Rounds: 400 Meter Jog Then 3 Sets: :15 Push-up PlankRest :15:15 Sit-UpsRest :15:15 Mountain ClimbersRest :15:15 Pineapple PickersRest :15 WOD Teams of two, alternate movements to complete a 20 Minute AMRAP: 100 Meter Run6 Burpees8 Medicine Ball Sit-Ups 20/1410 Single Kettle Bell Deadllifts 70/5312 Air SquatsRead More

Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Through5 Bottoms Up KB Press10 Air Squats Strength/Skill Snatch 12 Minutes to Build to a heavy single or work on technique WOD Complete the following for time: 1,000 Meter Row Then, 5 Rounds of… 5 Front Squats (from the ground) 165/11020 Double-UndersRead More

Warm-Up 3 Sets: 5 Calorie Ski10 Pineapple Pickers20 Banded Pull-aparts5 Bottoms Up KB Press Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions-Perform 10 perfect reps with hands at side-Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk 10 Minutes to build to a heavy single WOD “Grace” Complete The Following...Read More