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

Warm-Up 3 Sets: 125 Meter Row5 High Hang Power Cleans w/empty bar5 Front Squats Strength/Skill Complete 5 Sets: 2 Power Cleans + 2 Front Squats WOD 8 Minute AMRAP: 15 Push-Ups5 Power Cleans 165/110Read More

Warm-Up 4 Sets: 125 Meter Row5 Single Arm DB Deadlifts, Each Hand5 Single Arm DB Push Press, Each Hand WOD Complete the Following for Time: 1,000 Meter Row50 Alternating DB Snatches 50/351,000 Meter RowRead More

Warm-Up 3 Sets: 10 Set-Ups10 Squats:20 Plank WOD 15 Minute AMRAP: 2 Man Makers 50/354 DB Front Squats 50/356 DB Burpee Box Step-Overs 20″ BoxRead More

Warm-Up 3 Sets: 6 Power Jumps8 Reverse Snow Angels10 Pineapple Pickers WOD 18 Minute AMRAP: 1,000 Meter Row (row is worth 20 reps)20 Ground-to-Overhead 135/95Read More

Warm-Up 3 Sets: 20 Mountain Climbers5 Empty Bar Back Squats (hold 3 seconds at the bottom)10 Sit-Ups Strength/Skill Back Squat 4-4-4-4-4 @ 70% WOD Complete the following for time: Run 1 Mile Compare to: 6/11/2020Read More

Warm-Up 3 Sets: 10 Reverse Lunges3 Inchworms8 Dynamic Pigeons Strength/Skill Push Jerk – From the Ground 3-3-3-3-3 – Weight by feel WOD 10 Minute AMRAP: 10 KBS 53/358 Single-Arm Kettle Bell Front Rack Step-Ups (4 each hand) 53/35 20″ Box15/12 Push-upsRead More

Warm-Up 3 Sets: 5 Calorie Row10 Pinepapple Pickers20 Single-Unders10 Sit-Ups Strength/Skill Deadlift 10-8-8-6-4 @20X1 WOD Complete the Following for Time: 21 Double-Unders21 Hang Power Cleans 115/7521 Double-Unders15 Hang Power Cleans21 Double-Unders9 Hang Power Cleans21 Double-UndersRead More

Warm-Up 3 Sets: 5 Calorie Row5 Inchworms5 Front Squats (empty bar)5 Push Press WOD 16 Minute AMRAP: 5 Thrusters 135/9510 Burpees20 Calorie RowRead More

Warm-Up Tabatta Row WOD 20 Minute AMRAP: 30 Alternating DB Snatch 50/3540 Burpees Over the Rower60 Calorie Row40 Push-UpsRead More