Warm-Up 3 Sets: 3 Inchworms5 Empty Barbell Front Squats10 Shoulder Taps Strength/Skill EMOM for 12 Minutes (6 Sets): Minute 1 – Front Squats x 3 RepsMinute 2 – Handstand Hold (free standing x 5 attempts, wall x 30 seconds) or Plank Hold x 30 Seconds WOD 9 Minute AMRAP: 10 Front Rack Lunges 95/657 BurpeesRead More

Warm-Up 3 Sets: 5 Cal Row20 Single Unders5 Snatch Grip Push Press5 Hang Snatch High Pulls Strength/Skill Snatch (Power or Full) 3 Sets: High Hang Snatch x 3 Reps 2 Sets: Snatch from Below the Knee x 2 Reps 2 Sets: Snatch x 2 Reps WOD Complete the following for Time: 60-40-20 Calorie RowDouble-UndersRead More

Warm-Up 3 Sets: 10 Sit-Ups20 Mountain Climbers10 Pineapple Pickers Strength/Skill Deadlift Take 12 Minutes to build to a heavy triple. WOD Every 2 Minutes for 10 Minutes (5 sets): 3 Deadlifts (70% of today’s heavy triple)15 Push-Ups15 Air Squats Score = slowest setRead More

Warm-Up 3 Sets: 20 Mountain Climbers3 Inchworms5 Power Jumps WOD Complete the Following for Time: Run 800 Meters Then, 3 Rounds 15 Push Press 115/8010 Box jumps or Step-ups 24/2010 Hang Power Cleans Then, 30 Burpees 17 Minute Time CapRead More

Warm-Up 3 Sets: 20 Single Unders3 Single Arm DB Front Squats, each arm3 Single Arm DB Push Press, each arm3 Inchworms WOD 15 Minute AMRAP: 5 Single Arm DB Thrusters, Right Arm 50/355 Single Arm DB Thrusters, Left Arm20 Double-Unders20 Sit-UpsRead More

Warm-Up 3 Sets: :15 Bar (or ring) Hang or Ring Row Positon Hang10 KB Deadlifts10 Arch-to-Hollow Swing or 5 Superman to Hollow Roll WOD Dungeness 20 Minute AMRAP: 6 Pull-ups (bar or rings)8 Burpees10 Kettle Bell Swings 53/35 Octopi 20 Minute AMRAP: 2 Ring Muscle-ups8 Burpees10 Kettle Bell Swings 53/35Read More

Warm-Up 5 Sets: 5 Halo Front Squats w/Bar5 Strict Shoulder Press w/Bar:10-:20 Push-up Plank Hold or HS Hold (against wall) Strength/Skill EMOM for 12 Minutes (6 Sets): Minute 1 – Front Squats x 5 RepsMinute 2 – Strict HSPU x 5-10 Reps(scale with L-seated DB press x 5 reps) WOD Complete the Following for Time:...Read More

Warm-Up 3 Sets: 125 Meter Row10 Reverse Lunges20 Mountain Climbers10 Pineapple Pickers WOD Complete the Following for Time: Row 1,500 Meters25/20 Push-Ups30 Hang Power Cleans 155/10525/20 Push-Ups (scale to a box)30 Alternating Pistols (scale w/ reverse lunges)25/20 Push-Ups30 Deadlifts 18 Minute Time CapRead More

Warm-Up 3 Sets: 20 Single Unders5 Behind the Neck Snatch Grip Push Press5 Snatch High Pull from Above the Knee10 Reverse Lunges Strength/Skill Complete 5 Sets: 2 Snatches from Below Knee + Snatch Perform as Power Snatch or Full Snatch WOD Against a 3 Minute Clock, Complete 3 Sets: 30 Double-Unders15 BurpessPower Snatch x Max...Read More

Warm-Up 3 Sets: 125 Meter Row10 Sit-Ups3 Inchworms Strength/Skill 5 sets: 3 Strict Shoulder Press + 3 Push Press WOD 12 Minute AMRAP: 250 Meter Row6 Single Arm DB Push Press, Right Arm 50/356 Single Arm DB Push Press, Left Arm 50/3518 Air SquatsRead More