Warm-Up 3 Sets: 10 Pineapple pickers10 Jump squats10 Sit-ups Strength/Skill Back Squat 3-3-3-3-3 @ 75% WOD Complete 4 Rounds for Time: 25 KBS 53/3510 Box Jumps or Step-ups 24/20 9 Minute Time CapRead More

Warm-Up 3 Sets: 3 Inchworms10 Dynamic Scorpions10 Air Squats WOD Every 4 Minutes, For 20 Minutes (5 Sets): Row 500 Meters20/15 Push-UpsRead More

Warm-Up 3 Sets: 10 Knee hug to lunge10 Dynamic Pigeon10 Air Squats Strength/Skill Front Squat 5-5-5-5-5 – From the ground WOD 8 Minute AMRAP: 8 Single Arm OH DB Reverse Lunge, Right Arm 50/358 Single Arm OH DB Reverse Lunge, Left Arm8 Burpees Over DBRead More

Warm-Up 3 Sets: 10 Knee hug to lunge10 Dynamic Pigeon20 Mountain Climbers10 Squat Jumps WOD 16 Minute AMRAP: 20 Double-Unders10 Deadlifts 95/658 Hang Power Cleans 95/656 Thursters 95/65Read More

Warm-Up 3 Sets: 10 Reverse lunges10 Dynamic pigeon10 Pineapple pickers WOD Complete the following for time: Row 5KRead More

Warm-Up 2 Sets: 20 Jumping Jacks10 Slow Air Squats10 Dynamic Scorpion:30 Push-Up Plank Hold20 Mountain climbers:15 Bar or Row Hang WOD 20 Minute AMRAP: 5 Pull-Ups5 Burpees15 Sit-UpsRead More

Warm-Up 3 Sets: 20 Jumping jacks:15 Squat hold3 Inchworms5 Burpees Strength/Skill Complete 5 sets of: Push Press x 5 Reps – Weight by feel WOD “Newport Crippler“ Complete the following for time: 30 Back Squats 225/1551 Mile Run Compare to: 1/24/2020Read More

Warm-Up 3 Sets: 20 Jumping jacks10 Pineapple pickers10 Reverse lunges3 Inchworms Strength/Skill Complete 4 sets of: Supine Barbell Row x 6 RepsOH Plate Sit-ups x 10 Reps WOD 12 Minute AMRAP: 8 Deadlifts 225/15510 Deficit Push-Ups 45/25 lb plates12 Alternating Pistols or Goblet Reverse Lunges 53/35Read More

Warm-Up Complete 2 Sets: 10 PVC Pass Through Lunges10 Shoulder Taps10 Air Squats3 Inchworms Strength/Skill Complete 5 sets of: 1 High Hang Power Snatch + 2 Power Snatch from above knee – Weight by feel OR Complete 5 sets of: 1 High Hang Snatch + 2 Snatch from above knee – Weight by feel WOD...Read More

Warm-Up Complete 2 Sets: :30 Mountain Climbers:30 Dynamic Scorpion:30 Reverse Snow Angles:30 Air Squats:30 Pineapple Pickers:30 Power Jumps WOD 15 Minute AMRAP: 40 Calorie Row, Then, with the remaining time… 5 Power Cleans 155/1057 Front Squats 155/1055 Burpees Over the BarRead More