Warm-Up 2:00 bike, row, ski 3 Sets: 3 Inchworms20 Banded leg curls20 Plank shoulder taps5 Halo monster walk Strength/Skill Overhead squat or Front squat 3-3-3-3-3 Weight by feel WOD “Cindy” 20 Minute AMRAP: 5 Pull-ups10 Push-ups15 Air squats Compare to: 5/6/2024Read More

Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up kb press20 Banded pull-aparts10 Pineapple pickers:15 HS or plank hold Strength/skill Push jerk 3-3-3-3-3 85% WOD 3 Rounds for time: 15 Burpees over the bar12 Deadlifts 225/15575 Double-unders Scale deadlifts to a weight you can complete in 1-2 sets.Read More

Warm-up 2:00 bike, row, ski 50 feet of each: High knee pullHeel pullFigure 4 pullWalking lungesSkipping high kneesjogRunning high kneesjogRunning butt kicksjogBear crawl Strength/skill Back squat 7 sets: 3 reps 80% WOD For time: 20-16-12-8-4Calorie row or ski10-8-6-4-2Toes-to-barRead More

WOD Teams of two, complete the following for time: 50 bench press 95/65800m run40 bench press 135/95400m run30 bench press 155/105200m run20 bench press 175/115100m run10 bench press 185/125 -Partners run together, split bench press repsRead More

Warm-Up 2:00 bike, row, ski Walk on balls of feet x 50 FeetWalk on heels, toes up x 50 FeetSampson lunges x 100 FeetSkip down + jog back x 100 FeetLateral skip (both sides) x 100 FeetBear Crawl x 50 Feet Strength/Skill Clean 3 70%3 75%3 80%2 85%3 75% WOD 8 Minute AMRAP: 4 Hang...Read More

Warm-Up 2:00 bike, row, ski 3 Sets: :15 Bar hang:15 Plank or HS hold10 PVC pass through lunges10 Pineapple pickers Strength/Skill Snatch 3 70%3 75%3 80%2 85%3 75% WOD 1,500 Meter row or ski50 KBS 50/3550 Sit-ups30 Burpees25 KBS 50/3525 Sit-upsRead More

Warm-Up 2:00 bike, row, ski 3 Sets: 3 Inchworms20 Banded leg curls20 Plank shoulder taps5 Halo monster walk Strength/Skill Overhead squat or Front squat 5-5-5-5-5 Weight by feel WOD For time: 30-20-10 Walking lungesHand release push-upsPull-ups Compare to: 5/13/2024Read More

Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up kb press20 Banded pull-aparts10 Pineapple pickers:15 HS or plank hold Strength/skill Push jerk 3-3-3-3-3 80% WOD 12 Minute AMRAP: 100 Meter single kb suitcase carry 70/537 DB STOH, right arm7 DB STOH, left armRead More

Warm-up 2:00 bike, row, ski 3 Sets: :30 Jump rope10 Sampson lunges10 Goblet squats10 Pineapple pickers Strength/skill Back squat 10 sets: 3 reps 75% WOD 3 rounds for time: 50 double-unders12 deadliftsFinish with…800-m run Choose a weight you can complete 12 reps unbroken Score = time, weightRead More

WOD Teams of two, one person working at a time: 800 Meter medicine ball run60 Goblet reverse lunges60 Burpee pull-ups400 Meter medicine ball run60 Partner medicine ball sit-ups60 KBS800 Meter medicine ball runRead More