Warm-Up 3 Sets: 20 Single-Unders5 Bottoms-up KB Press:30 Tuck Hold Strength/Skill Dungeness & Octopi Shoulder Press 8@65%6@75%4@80%3@85%2@90%10@50% WOD Complete 5 Rounds For Time: 8 Single Arm DB Push Jerk, Right Arm 50/358 Single Arm DB Push Jerk, Left Arm16 Sit-Ups32 Double-Unders 13 Minute Time CapRead More

Warm-Up 3 Sets: 10 Overhead Plate Sit-ups10 Plate Squats3 Lunge Complex Each Leg (Forward, Reverse, Lateral)3 Inchworms Strength/Skill Octopi Complete 6 Sets: 1 Clean + 2 Front Squats @85% of 1RM Clean ____________________________________________________ Dungeness Complete 6 Sets: 1 Power Clean + 3 Front Squats @85% of 1RM Power Clean ____________________________________________________ WOD Dungeness & Octopi 10...Read More

Warm-Up 3 Sets: 5 Cal Bike or Row:30 Plank10 Reverse Lunges20 Banded Pull-aparts Strength/Skill Complete 4 Sets, Not For Time: DB Bench Press x 5-7 Reps Neutral GripParralette Pass-Through x 5 RepsAlternating Pistols X 12 Reps WOD Complete The Following For Time: 50 Calorie Row50 Wall Balls 20/1450 Kettle Bell Swings D = 50/35 0...Read More

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)10 Goblet Squats10 Ring Rows20 Mountain Climbers Strength/Skill Back Squat 5 @ 65%5 @ 70%5 @ 75%5 @ 80% WOD 12 Minute AMRAP: 7 Push Press 115/807 Pull-Ups7 BurpeesRead More

WOD In teams of two, one person working at a time, complete a 20 Minute AMRAP alternating full rounds: 10/8 Calorie Bike15 Kettle Bell Swings 53/35 Example: Partner 1 completes a full round while partner 2 rests, then alternateRead 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 Complete 5 Sets: 1 Power Cleans + 3 Front Squats @85% of 1RM Power Clean Octopi Complete 5 Sets: 1 Clean + 2 Front Squats @85% of 1RM Clean ____________________________________________________________ WOD Dungeness...Read More

Warm-Up 3 Sets: 250 Meter Row or 10 Calorie Bike:10 Bar Hang5 Bottoms Up KB Press10 Pineapple Pickers Strength/Skill Shoulder Press 10@60%8@65%6@75%4@80%3@85%10@50% WOD Complete the Following For Time: 21-15-9 Deadlifts 225/155Toes-to-BarBox Jumps or Step-Ups 24/20Read More

Warm-Up 3 Sets: 5 Cal Bike or Row20 Mountain Climbers15 Air Squats WOD Every 7 Minutes for 28 Minutes (4 Sets): Row 500 Meters or Bike 20 Calories15 Medicine Ball Sit-Ups 20/14100 Meter Farmers Carry 70/53 Score = Slowest SetScale to a weight/distance that will allow for at least 1 minute rest between setsRead More

Warm-Up 3 Sets: 5 Cal Bike or Row:30 Plank10 Pineapple Pickers5 Bottoms Up KB Press Strength/Skill Complete 4 Sets, Not For Time: DB Bench Press x 6-8 Reps Neutral GripParalette Pass-Through x 5 RepsDumbbell Row X 6 Reps, each arm WOD Complete 4 Rounds for Time: 12 Push Press 95/6540 Double-Unders 9 Minute Time Cap...Read More

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)10 Goblet Squats10 Ring Rows20 Mountain Climbers Strength/Skill Back Squat 4 Sets: 5 Reps @ 75% WOD Complete a 10 Minute AMRAP: 10 KB Reverse Goblet Lunges 70/535/3 Strict C2B Pull-ups7 Burpees Compare to: 12/30/2019Read More