Warm-up 3 Sets: 125 Meter Row10 Knee Hug to Lunge10 Power Jumps WOD Dungeness Complete the Following for Time: 2,000 Meter Row50 Alternating Reverse Lunges20 Power Cleans 155/105 18 Minute Time Cap ______________________________________________________________________________ Octopi Complete the Following for Time: 2,000 Meter Row30 Alternating Pistols20 Power Cleans 185/125 18 Minute Time CapRead More

Warm-up 3 Sets: 10 Sit-ups10 Air squats3 Inchworms WOD 18 Minute AMRAP: 500 Meter Row10 Burpees Over the RowerRead More

Warm-Up 3 Sets: 10 Knee Hug to Lunge10 Med ball Cleans10 Med ball Front Squats WOD 0:00 – 15:00 Build to a heavy Clean at 15:00, Medicine Ball Hill Run 20/14 Score = Clean Weight, Run TimeRead More

Warm-Up 3 Sets: 10 Dynamic Pigeon10 Air Squats10 Pineapple Pickers Strength/Skill Back Squat 5@70%4@75%3@77%2@80%2@80%2@80% WOD Octopi Complete 3, 3 Minute AMRAPS: 5/3 Strict HSPU15 KBS 53/35 Rest 1 minute between each AMRAP ____________________________________________________________________________ Dungeness Complete 3, 3 Minute AMRAPS: 5 L-Seated DB Strict Press 25/2015 KBS Rest 1 minute between each AMRAPRead More

Warm-Up 3 Sets: 5 Calorie Row10 Air Squats10 Step-Ups WOD Complete the Following For Time: 60 Calorie Row15 DB Front Squats 50/3515 DB Burpee Box Step-Over 50/3540 Calorie Row15 DB Front Squats 50/3515 DB Burpee Box Step-Over 50/3520 Calorie Row15 DB Front Squats 50/3515 DB Burpee Box Step-Over 50/35 20 Minute Time CapRead More

Warm-Up 3 Sets: 30 Single Unders5 Strict Shoulder Press (use an empty bar)8 Reverse Snow Angels Strength/Skill Complete 6 Sets: 2 Push Press + 2 Push Jerk – From the ground WOD 7 Minute AMRAP: 10 Push Press 95/6530 Double-UndersRead More

Warm-Up 3 Sets: 3 Inchworms10 Shoulder Taps10 Air Squats WOD 20 Minute AMRAP: 5 Burpees10 Deadlifts 155/1055 Hang Power Cleans 155/10510 Straight Leg Sit-UpsRead More

Warm-Up 3 Sets: 3 Inchworms10 Air Squats10 Sit-ups WOD Complete the Following for Time: 100 Wall Balls 20/14Run “The Hill”Read More

Warm-up 3 Sets: 5 Cal Row10 PVC Passthrough Lunges10 PVC OHS Strength/Skill Complete 5 Sets: Snatch x 3 Reps – Reset between each rep, weight by feel WOD Row 500 meters for time (max effort) Then, Row the amount of time it took to complete your first effort. Record the distance. Then, Row the distance...Read More

Warm-Up 3 Sets: 20 Jumping Jacks10 Dynamic Scorpion:30 Push-Up Plank Hold:15 Bar or Ring Hang WOD 18 Minute AMRAP: 3 Pull-Ups (Bar or Rings)5 Burpees3 Toes-to-Bar (Bar or Rings)15 Air SquatsRead More