Warm-Up 1:00 bike10 pineapple pikers20 walking lunges1:00 row:15 HS hold or plank:20 bar hang1:00 ski10 inchworms10 it-ups WOD “Mikko’s Triangle” EMOM for 39 minutes1 minute Row1 minute SkiErg1 minute Assault Bike1 minute Rest -Set a target number of calories to a number which will be challenging to hold each minute for the entire workout.-Score is...Read More

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 Sampson lunges5 Bottoms up KB press/arm20 Banded pull-aparts Strength/Skill Push press 4-4-4-4 @80% WOD Complete the following for time: 15-12-9-6-3 Hang Power Cleans 95/65Thrusters Compare to:8/15/2022Read More

Warm-up 2:00 Bike, row, ski 3 sets: 3 Lunge matrix/side:15 Bar hang10 KB deadlifts Strength/Skill Back squat 5 70%4 75%3 80%3 85%2 90% WOD 10 Minute AMRAP: 10 Push-ups15 KBS 53/3510 Toe-to-barRead More

WOD Teams of two, complete an 18 Minute AMRAP: 400 Meter Run5 Push jerks 135/9510 Burpees15 Air squats -Partner one runs while partner two completes as many reps of the work as possible. When partner one returns alternate and pick-up where partner two left off.Read More

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Pineapple pickers20 Single-unders20 Mountain climbers Strength/Skill Deadlifts 12-10-8-6 @20X1 WOD Fro time: 150 Double-unders12 Hang Power cleans 185/125400 Meter farmer carry 70/53Read More

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Halo squats10 Reverse lunges3 Inchworms Strength/Skill 4 Sets: DB bench press x 12Barbell row x 8Alternating pistols x 10 WOD 15 Minute AMRAP: 3-6-9-12, etc. V-upsFront squat 115/75Calorie ski or row – Continue adding 3 reps to each movement until time expires.Read More

Take a minute to nominate us in this year’s Best of South Kitsap HERE Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 Sampson lunges5 Bottoms up KB press/arm20 Banded pull-aparts Strength/Skill Push press 5-5-5-5 @75% WOD 4 sets for max reps: :30 Burpees over the bar:30 Rest:30 Hang power snatch 95/65:30 Rest:30...Read More

Warm-up 2:00 Bike, row, ski 3 sets: 10 Halo monster walks20 Mountain climbers10 Goblet squats Strength/Skill Back squat 3-3-3-3 @ 85% WOD Conditioning challenge:20:00 to establish max meters on a machine of your choice. -You’ll see several interval workouts throughout the month to build stamina and practice pacing. We’ll be retesting this workout at the...Read More

Holiday schedule Saturday – Murph 8:30, 10:00 amSunday – ClosedMonday – Closed WOD Murph For time: 1-mile run100 pull-ups200 push-ups300 air squats1-mile run -Partition the pull-ups, push-ups, and squats as needed.-If you’ve got a 14/20-lb vest or body armor, wear it.Read More

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 Sampson lunges10 KB deadlifts Strength/Skill 5 Sets: Power clean x 2 reps WOD For time: 2,000 meter rowRead More