Warm-Up 3 Sets: 125 Meter ROw10 Air Squats10 Sit-Ups WOD 15 Minute AMRAP: 250 Meter Row15 Med Ball Sit-ups 20/1410 Wall Balls 20/14Read More

Warm-Up 3 Sets: 5 Back Squats w/ Empty Bar10 Revere Lunges6 Dynamic Pigeons Strength/Skill 4 Sets: Back Squat x 3 @ 80% WOD Complete Four Rounds of the Following for Time: 15 Back Rack Lunges 75/5525 KBS 53/35Read More

Warm-Up 3 Sets: :20 Bar Hang:20 Plank:15 Squat Hold10 Calf Raises WOD Complete the Following For Time: 50 Air Squats40 Burpees30 Pull-Ups800 Meter RunRead More

Warm-Up 3 Sets: 10 Pineapple Pickers3 Inchworms:30 Plank Strength/Skill Deadlift 8-6-6-4-4 @20X1 WOD 8 Minute AMRAP: 5 DB Push-Up Complex 50/355 DB Hang Power Cleans 50/35 1 DB Push-Up Complex = 2 Deficit Push-ups + Row Right Arm + Row Left ArmRead More

Warm-Up 3 Sets: 125 Meter Row5 Single Arm DB Shoulder Press6 Reverse Snow Angels WOD Every 5 Minutes for 25 Minutes, Complete: 500 Meter Row10 Push Press 115/75 Score = Slowest setRead More

Warm-Up 3 Sets: 20 Mountain Climbers10 Pineapple Pickers3 Inchworms Strength/Skill 5 Sets: 2 Push Press + 2 Push Jerks WOD Complete the Following For Time: 21-15-19 Front Squats 135/95Burpees Over the BarRead More

Warm-Up 3 Sets: 20 Mountain Climbers10 Pineapple Pickers3 Inchworms WOD Complete the Following for Time: 70 Calorie Row60 KBS 53/3550 Burpees400 Meter RunRead More

Warm-Up 3 Sets: 3 Inchworms5 Snatch Grip Deadlifts From Mid Shin5 Snatch Grip Push Press7 Step-Ups Strength/Skill Complete 5 Sets: 2 Hang Power Snatch + 1 Power Snatch WOD 10 Minute AMRAP: 15 Deadlifts 225/15515 Burpee Box Step-Overs 24/20″Read More

Warm-Up 2 Sets: 500 Meter Row20 Air Squats10 Dynamic Scorpions Strength/Skill 4 Sets: Back Squat x 3 @ 75%Single Arm DB Row x 8 Reps @20X1 WOD Complete the Following for Time: 50 Front Squats 95/65500 Meter RowRead More

Warm-Up 3 Sets: :30 Plank10 Pineapple Pickers5 Strict Single Arm DB Press WOD 17 Minute AMRAP: 5 Single Arm DB Push Press, Right Arm 50/355 Single Arm DB Push Press, Left Arm10 Burpees15 KBS 53/3520 Straight Leg Sit-UpsRead More