Warm-Up Complete 3 Sets: 20 Single Unders10 Bike or Row10 Ring Rows10 Goblet Squats Strength/Skill Hang Power Clean 4-4-3-3-2-2 – weight by feel WOD Complete the following fro time: 40-30-20-10 KBS 53/35Double-UndersRead More

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)10 Goblet Squats10 Ring Rows20 Mountain Climbers Strength/Skill Back Squat 15 Minutes to build to a heavy single. -No retrying missed attempts WOD 10 Minute AMRAP: 5 Pull-ups10 Burpees15 Air SquatsRead More

Warm-Up 3 Sets: 125 Meter Ski or Row10 Pineapple Pickers10 Air Squats20 Mountain Climbers WOD In teams of two, one person “working” at a time, complete an 18 Minute AMRAP: 100 Meter Farmers Carry 70/53Row For Calories -Partner 1 carries, while partner 2 rows. When partner 1 returns from the carry, partners will alternate and...Read More

Warm-Up 3 Sets: 10 Lunges10 Calorie Bike3 Inchworms10 Sit-ups WOD EMOM for 24 Minutes: Bike x :30Push Jerk x 3 Reps 155/105DB Lunges x 10 Reps 45/25 Each Hand Score = Bike CaloriesRead More

Warm-Up 3 Sets: 10 PVC Pass Through Lunges10 Calorie Bike10 Halo Goblet Squats10 Halo Mountain Climbers Strength/Skill Snatch 3-3-3-3-3 – 70% WOD 7 Minute AMRAP: 21 Wall Balls 20/147 Deadlifts 275/190Read More

Warm-Up Complete 3 Sets: 5 Cal Ski10 Ring Rows10 Goblet Squats _______________________________________ Strength/Skill Hang Power Clean 5-4-4-3-3 – weight by feel _______________________________________ WOD Complete 5 Sets for Max Reps: :30 Pull-UpsRest :30:30 Ski for caloriesRest :30:30 Medicine Ball Sit-Ups 20/14Rest :30Read More

Strength/Skill Dungeness 3 Sets, Not for Time: D-Ball Carry x 100 MetersHigh Box Jumps x 3 Reps, Step DownWall Walks x 3 Reps ________________________________ Octopi 3 Sets, Not for Time: D-Ball Carry x 100 MetersHigh Box Jumps x 3 Reps, Step DownHS Walk x Max Distance _________________________________ WOD Dungeness Against a 2 Minute clock complete...Read More

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)10 Goblet Squats10 Ring Rows20 Single-Unders Strength/Skill Back Squat 4 @ 80%3 @ 85%2 @ 90%1 @ 95%1 @ 95% WOD Complete the following for time: 30-20-10 Front Squats 95/65BurpeesDouble-Unders 12 Minute Time CapRead More

Warm-Up 3 Sets: 125 Meter Ski or Row10 Pineapple Pickers10 Air Squats20 Mountain Climbers WOD In teams of two, one person working at a time, complete the following for time: 1,200 Meter Ski40 Burpees100 Wall Balls 20/1440 Burpees100 KBS 50/351,200 Meter Row 22 Minute Time CapRead More

Warm-Up 3 Sets: 10 PVC Passthrough Lunges:30 Plank or Handstand Hold:15 Bar Hang Strength/Skill Snatch Complete 5 Sets: Mid Thigh + Hang Below Knee + Ground Weight by feel WOD Complete the Following For Time: 21-15-9 Toes-to-BarAlternating Single Arm DB Snatch 50/35Read More