Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)10 Goblet Squats20 Single-Unders Strength/Skill Back Squat 7 Sets: 4 Reps @ 75% WOD “Annie” 50-40-30-20-10 Double-UndersSit-Ups Compare to: 7/21/2021Read More

Warm-Up 3 Sets: 100 Meter Jog10 Air Squats10 Sit-ups10 Mountain Climbers WOD 18 Minute AMRAP 100 Meter OH Plate Carry 45/3510 Burpees to Plate10 Plate Ground to Overhead20 Plate Rows Compare to: 7/31/2021Read More

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)20 Mountain Climbers Strength/Skill Complete 4 Sets: 4 Cleans + 5 Front Squats @70% of 1RM Clean WOD Every 3 Minutes for 12 Minutes (4 Sets): 5 Deadlifts 275/190200 Meter Run Score = Slowest setRead More

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)20 Mountain Climbers Strength/Skill Push Press 5-3-3-2-2-1-1 Build To a Heavy Single WOD “Fran” Complete the following for time: 21-15-9 Thrusters 95/65Pull-ups Compare to: 2/10/2020Read More

Warm-Up 3 Sets: 100 Meter Jog10 lunges:20 Plank Hold10 Sit-Ups WOD In teams of two, with one person working at a time, alternate movements to complete a 20 Minute AMRAP: 5 Strict HSPU or Seated DB Press (35/25)10 Goblet Squats 53/3510 Alternating Pistols or Reverse Lunges10 KBS 53/355 Box Jumps 24/20 Example: Partner 1 completes...Read More

Warm-Up 3 Sets: 100 Meter Jog:30 Plank10 Lunges10 Mountain Climbers WOD Complete the Following For Time: 400 Meter Farmers Carry 70/5330 Sit-UpsRun 1 Mile30 Sit-UpsRow 55 Calories or Bike 50 Calories 27 Minute Time CapRead More

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)3 Lunge Complex Each Leg (Forward, Reverse, Lateral)20 Mountain Climbers Strength/Skill Back Squat 8 Sets: 3 Reps @ 85% WOD 8 Minute AMRAP: 2 Toes-to-Bar2 Wall Balls 20/144 Toes-to-Bar4 Wall Balls6 Toes-to-Bar6 Wall Balls8 Toes-to-Bar8 Wall Balls… Keep increasing each set by two reps until time...Read More

Warm-Up 3 Sets: 20 Cal Row or 20 Cal Bike Then, 3 Sets: :10 Bar Hang10 Lunges10 Mountain Climbers WOD EMOM for 24 Minute (8 Sets): Minute 1 – DB Box Step-Overs x 8 Reps 45/25 20″Minute 2 – Supine Barbell Row x 6 RepsMinute 3 – Strict Pull-Ups x 5-7 RepsRead More

Warm-Up 3 Sets: 500 Meter Row or 20 Cal Bike Then, 3 Sets: :10 Bar Hang10 Sit-Ups50 Meter Skipping High Knees50 Meter Jog Strength/Skill Deadlift 15 Minutes to build to a heavy triple or work on technique. Try to increase weight from last week. All reps should be touch-n-go. WOD Complete 4 Sets Against a...Read More

Warm-Up 3 Sets: 200 Meter Jog10 Pineapple Pickers3 Inchworms10 Air Squats Strength/Skill Push Press 3-3-3-3-3 @ 85% WOD Complete the Following For Time: 20 Double-Unders10 Thrusters 135/9520 Double-Unders8 Thrusters20 Double-Unders6 Thrusters20 Double-Unders4 Thrusters20 Double-Unders2 ThrustersRead More