Warm-Up 3 Sets: 10 Reverse Snow Angels10 Power Jumps3 Inchworms WOD 15 Minute AMRAP: 5 Hang Power Clean to Overhead 135/955 Box Jumps or Step-Ups 24/205 Front Squats 135/95Read More

Warm-Up Tabatta Row WOD Complete the following for time: Row 1,500 MetersRun 1,200 MetersRead More

Warm-Up 3 Sets: 20 Mountain Climbers:15 Bar or Ring Hang with Active Shoulders:30 Plank HOld WOD 20 Minute AMRAP: 3 Man Makers 50/35 Each Hand6 Pull-Ups (Rings or Bar)12 Straight Leg Sit-UpsRead More

Strength/Skill Octopi Overhead Squat 5-5-5-5-5 – Weight by Feel Dungeness Back Squat 5-5-5-5-5 – Weight by Feel WOD Octopi “Karen” Complete the Following for Time: 150 Wall Balls 20/14 Dungeness Complete the Following for Time: 100 Wall Balls 20/14Read More

Warm-up 3 Sets: 10 Air Squats10 Pineapple Pickers:30 Push-up Plank Hold Strength/Skill Complete 5 Sets: Deadlift x 6 Reps WOD 8 Minute AMRAP: 8 Front Squats 155/10515/12 Hand Release Push-upsRead More

Warm-up 3 Sets: 125 Meter Row5 Strict Shoulder Press w/ Bar10 Supine Barbell Rows w/Bar Strength/Skill Complete 5 Sets: Push Jerk x 3 Reps, Begin each set from the ground WOD Complete the Following for Time: 40 Burpees800 Meter RunRead More

Warm-up 3 Sets: 125 Meter Row10 Knee Hug to Lunge10 Power Jumps WOD Dungeness Complete the Following for Time: 2,000 Meter Row50 Alternating Reverse Lunges20 Power Cleans 155/105 18 Minute Time Cap ______________________________________________________________________________ Octopi Complete the Following for Time: 2,000 Meter Row30 Alternating Pistols20 Power Cleans 185/125 18 Minute Time CapRead More

Warm-up 3 Sets: 10 Sit-ups10 Air squats3 Inchworms WOD 18 Minute AMRAP: 500 Meter Row10 Burpees Over the RowerRead More

Warm-Up 3 Sets: 10 Knee Hug to Lunge10 Med ball Cleans10 Med ball Front Squats WOD 0:00 – 15:00 Build to a heavy Clean at 15:00, Medicine Ball Hill Run 20/14 Score = Clean Weight, Run TimeRead More

Warm-Up 3 Sets: 10 Dynamic Pigeon10 Air Squats10 Pineapple Pickers Strength/Skill Back Squat 5@70%4@75%3@77%2@80%2@80%2@80% WOD Octopi Complete 3, 3 Minute AMRAPS: 5/3 Strict HSPU15 KBS 53/35 Rest 1 minute between each AMRAP ____________________________________________________________________________ Dungeness Complete 3, 3 Minute AMRAPS: 5 L-Seated DB Strict Press 25/2015 KBS Rest 1 minute between each AMRAPRead More