Warm-Up 3 Sets: 10 Reverse lunges10 Dynamic pigeon10 Pineapple pickers WOD Complete the following for time: Row 5KRead More

Warm-Up 2 Sets: 20 Jumping Jacks10 Slow Air Squats10 Dynamic Scorpion:30 Push-Up Plank Hold20 Mountain climbers:15 Bar or Row Hang WOD 20 Minute AMRAP: 5 Pull-Ups5 Burpees15 Sit-UpsRead More

Warm-Up 3 Sets: 20 Jumping jacks:15 Squat hold3 Inchworms5 Burpees Strength/Skill Complete 5 sets of: Push Press x 5 Reps – Weight by feel WOD “Newport Crippler“ Complete the following for time: 30 Back Squats 225/1551 Mile Run Compare to: 1/24/2020Read More

Warm-Up 3 Sets: 20 Jumping jacks10 Pineapple pickers10 Reverse lunges3 Inchworms Strength/Skill Complete 4 sets of: Supine Barbell Row x 6 RepsOH Plate Sit-ups x 10 Reps WOD 12 Minute AMRAP: 8 Deadlifts 225/15510 Deficit Push-Ups 45/25 lb plates12 Alternating Pistols or Goblet Reverse Lunges 53/35Read More

Warm-Up Complete 2 Sets: 10 PVC Pass Through Lunges10 Shoulder Taps10 Air Squats3 Inchworms Strength/Skill Complete 5 sets of: 1 High Hang Power Snatch + 2 Power Snatch from above knee – Weight by feel OR Complete 5 sets of: 1 High Hang Snatch + 2 Snatch from above knee – Weight by feel WOD...Read More

Warm-Up Complete 2 Sets: :30 Mountain Climbers:30 Dynamic Scorpion:30 Reverse Snow Angles:30 Air Squats:30 Pineapple Pickers:30 Power Jumps WOD 15 Minute AMRAP: 40 Calorie Row, Then, with the remaining time… 5 Power Cleans 155/1057 Front Squats 155/1055 Burpees Over the BarRead More

Warm-up 3 Sets: 10 Air squats:30 Plank10 Sit-ups WOD 15 Rounds for Time: 10 Calorie Row or Bike6 Wall Balls 20/144 Burpees 25 Minute Time CapRead More

Warm-up Complete 2 Sets: :30 Shoulder Taps:30 Pineapple Pickers:30 Mountain Climbers:30 Reverse Snow Angels Strength/Skill 5 Sets: Strict Pull-Ups x Max RepsRest as neededStrict HSPU or Hand Release Push-ups x Max RepsRest as needed WOD 7 Minute AMRAP: 5 Toes-to-Bar10 KBS 53/35Read More

Warm-up Complete 2 Sets: 10 Air Squats20 Jumping Jacks10 Dynamic Pigeon10 Stationary Skipping High Knees Strength/Skill Back Squat 5-5-5-5-5 @ 70-73% Push Jerk 3-3-3-3-3 – Weight by feel WOD Complete the following for time: Run 1 MileRead More

Warm-up Tabata row or bike Then, 3 sets: 3 Inchworms5 Single arm DB Shoulder press, each arm6 Single Arm DB Row, each arm WOD 18 Minute AMRAP: 6 DB Single Arm Suitcase Carry Reverse Lunges, Right Arm 50/3510 Single Arm Alternating DB Snatch 50/356 DB Single Arm Suitcase Carry Reverse Lunges, Left Arm12 Calorie Row...Read More