Watch demo video, and read workout description & scaling options here Warm-Up 3 Sets: 20 Jumping Jacks10 PVC Passthrough Lunges10 Pineapple Pickers10 Sit-Ups WOD Workout “21.3” For total time: 15 front squats30 toes-to-bars15 thrustersThen, rest 1 minute before continuing with:15 front squats30 chest-to-bar pull-ups15 thrustersThen, rest 1 minute before continuing with:15 front squats30 bar muscle-ups15...Read More

Warm-Up 3 Sets: 20 Jumping Jacks10 Pineapple Pickers10 Halo Squats5 Halo Monster Walks each direction Strength/Skill Back Squat 5-5-5-5 @70% WOD Complete the Following for Time(s): Row 500 Meters Rest 3 Minutes Row 500 Meters Rest 3 Minutes Row 500 MetersRead More

Warm-Up 3 Sets: 3 Inchworms10 Pineapple Pickers6 Dynamic Scorpions WOD EMOM for 21 Minutes (7 Sets): Minute 1: DB Push-Up/Row Complex x 2 (1 Rep = 2 Def Push-Ups + 2 Plank Rows) 50/35Minute 2: DB Deadlifts x 10Minute 3: Mountain Climbers or Grasshoppers x 20 Then, at 22:00 3 Rounds for Time: DB Push-Up/Row...Read More

Warm-Up 3 Sets: 20 Jumping Jacks5 Strict Shoulder Press, Empty Barbell10 PVC Pass Through Lunges Strength/Skill Complete 5 Sets: 2 Push Jerks – From the ground WOD Complete 4 Sets: :45 Push Press 115/75Rest :45:45 Front Rack Reverse Lunges 115/75Rest:45Read More

Warm-Up 3 Sets: 10 Sit-Ups10 Pineapple Pickers10 Halo Squats20 Mountain Climbers Strength/Skill Clean 13 Minutes to build to a heavy single or work on technique WOD 5 Minute AMRAP: 10 Burpees Over the Bar 135/9510 Hang Power Cleans Rest 3 Minutes 5 Minute AMRAP: 15 Calorie Row15 Sit-Ups _____________________________________________________________ Sweat Class Warm up Sets: 6...Read More

Warm-Up Tabatta Row WOD 20 Minute AMRAP: 500 Meter Row25 Sit-Ups25/20 Push-UpsRead More

WOD For time: 10 dumbbell snatches15 burpee box jump-overs20 dumbbell snatches15 burpee box jump-overs30 dumbbell snatches15 burpee box jump-overs40 dumbbell snatches15 burpee box jump-overs50 dumbbell snatches15 burpee box jump-overs 50-lb. dumbbell, 24-in. box Time cap: 20 min.Read More

Warm-Up 3 Sets: 20 Jumping Jacks10 Pineapple Pickers10 Halo Squats5 Halo Monster Walks each direction Strength/Skill Back Squat 5-5-5-5 @65% WOD Complete the Following for Time: Row 1,000 Meters Rest 4 Minutes Row 1,000 MetersRead More

Warm-Up 3 Sets: 3 Inchworms10 Pineapple Pickers10 PVC Pass-through Lunges6 Dynamic Scorpions Strength/Skill EMOM for 10 Minutes Minute 1 – Dips x 5-10 RepsMinute 2 – C2B Pull-Ups x 5-10 Reps OR Bar Muscle-Ups x 3-5 Reps WOD EMOM for 10 Minutes Minute 1 – Hang Power Snatch x 3 RepsMinute 2 – Grass Hoppers...Read More

Warm-Up 3 Sets: 20 Jumping Jacks5 Single Arm DB Deadlift, Each Arm5 Single Arm DB Push Press, Each Arm10 PVC Pass Through Strength/Skill Complete 5 Sets: 2 Push Press + Push Jerk WOD Complete 4 Sets: :45 of Alternating DB snatch O = 70/50 D = 50/35Rest :45:45 Alternating PistolsRest:45Read More