Warm-Up 3 Sets: 100 Meter Jog10 Air Squats10 Pineapple Pickers WOD Complete 4, 5 Minute AMRAPS: 400 Meter Run20 Wall Balls 20/14KBS x Max Reps D = 53/35 O = 70/53 Rest 2 Minutes Between Each Score = Total # of KBSRead More

Warm-Up 3 Sets: 5 Calorie Row or Bike3 Inchworms20 Jumping Jacks Strength/Skill Complete 5 Sets: Clean x 3 Reps @70% WOD 15-12-9-6-3 Hang Power Clean 155/105BurpeesRow or Bike for Calories Sweat Class Warm-up 3 Sets:10 banded pulldowns10 banded good mornings10 jacks10 pineapple pickers WOD18 min. AMRAPEvery 3 min: 5 box jumps/power jumps 10 deadlifts10 ring...Read More

Warm-Up 100 Meter Run3 Inchworms10 Air Squats WOD 7 Minute AMRAP: 7 Pull-Ups7 Burpees Rest 3 Minutes Med Ball Hill Run 20/14 Score = Rounds + Reps, Run timeRead More

Warm-Up 5 Cal Row or Bike6 Dynamic Scorpions10 Pineapple Pickers WOD Complete the Following Fro Time: 30-25-20-15-10 Calorie Row or BikePush-UpsKBS 50/35 25 Minute Time Cap Sweat Class Warm-up 3X100 meter jog/ 125 meter row10 jacks10 banded pull aparts WOD 10 min. AMRAP 10 DB walking Lunges10 Pull-ups/ ring rows10 plank jacksEvery 2 min. Complete...Read More

Warm-Up 3 Sets: 10 PVC Pass Through Lunges20 Mountian Climbers10 Air Squats Strength/Skill 5 Sets: Overhead Squat x 3 Reps OR Front Squat x 3 Reps WOD 8 Minute AMRAP: 7 Shouler to Overhead 135/9521 Air SquatsRead More

Warm-Up 3 Sets: 100 Meter Jog:20 Plank10 Pineapple Pickers WOD Every 5 Minutes For 20 Minutes (4 Sets): 400 Meter Run12 Deadlifts 185/1256 Power Cleans 185/125 Score = Slowest Set Sweat Class Warm-up 3 Sets: 100 meter jog5 air squats10 shoulder taps WOD :45 work/ :30 rest Air squatsSit-upsMan makersRun/ bike/ rowRead More

Warm-Up 3 Sets: 5 DB Strict Press, Each Arm3 Inchworms20 Jumping Jacks Strength/Skill Push Press 10 Minutes to build to a heavy single WOD 12 Minute AMRAP: 8 DB Push Press, Right Arm 50/358 DB Push Press, Left Arm12 Burpees16 Sit-UpsRead More

“Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile RunRead More

Warm-Up 3 Sets: 10 Empty Barbell Deadlifts10 Pineapple Pickers3 Inchworms Strength/Skill Deadlift 10-8-6-4 Weight By Feel WOD Complete the Following For Time: 2,000 Meter Row OR 100 Calorie Bike Sweat Class Warm-up 3 Sets: 20 jumping jacks:15 plank hold10 banded bow and arrow WOD 3 Minute AMRAP 5 deadlifts5 hang cleans5 push press Rest 3...Read More

Warm-Up 3 Sets: 100 Meter Jog10 20 Mountain Climbers6 Dynamic Scorpions Strength/Skill Complete 5 Sets: Supine Barbell Row x 6 @ 20X1Deficit Push-ups x 10 RepsTuck Hold or Hollow Hold x :15 – :30 WOD Complete 4 Rounds For Time: 25 KBS 50/3525 Sit-UpsRead More