Warm-up 3 sets: 1:00 bike, row, ski10 PVC pass throughs:20 Bar hang10 Samson lunges WOD EMOM for 21 minutes: Minute 1 Burpee pull-ups x max repsMinute 2 Box jumps or step-ups x 8 24/20Minute 3 Hang snatch x 3 115/75Read More

Warm-up 2 minute bike, row, ski then… 3 sets: 20 single unders:30 plank or HS hold10 Samson lunges Strength/Skill Clean 3-3-3-3-3 80% WOD “Annie” For time: 50-40-30-20-10double-underssit-ups Compare to: 10/4/2023Read More

Strength/Skill Bench press 4-4-4-4-4 WOD 5 rounds for time: 10 Push press 95/6510 Burpees over the bar15 Calorie row or skiRead More

Strength/skill 4 sets: 8 Supine barbell rows100 Meter D-ball carry:30 Tuck or hollow hold WOD 12 Minute AMRAP: 3 Strict HSPU6 Toes-to-bar12 Alternating pistolsRead More

Strength Front squat 5-5-5-5 @21X1 WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 1/2/2023Read More

Strength Clean 3-3-3-3-3 75% WOD Teams of two, one person working at a time.. 15 Minute AMRAP: 1,000 Meter Row30 Front squats 135/9520 BurpeesRead More

Warm-up 3 Sets: 1:00 bike, row, ski5 Single arm db press/arm10 Ring rows:30 tuck hold WOD EMOM for 21 Minutes Minute 1|Bike x 10/8 calsMinute 2|Push press x 8 95/65Minute 3|Strict pull-ups x 5-10Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass throughs:15 HS or plank hold10 Dynamic scorpions50′ Skipping high knees Strength/Skill Every :90 for 5 sets: Hang snatch, below knee x 3 reps WOD 10 Minute AMRAP: 40 Air squats30 Sit-ups20 Single DB box step-ups 50/35Read More

Warm-up 2:00 bike, row , ski 3 sets: 10 Dynamic scorpions10 pineapple pickers:15 plank or HS hold:15 Bar hang Strength/Skill Bench press 6-6-6-6-6 WOD 18 Minute AMRAP: 100 Meter OH Plate Carry 45/3510 Burpees to Plate10 Plate Ground to Overhead 45/3520 Plate Rows 45/35 Compare to: 11/1/2023Read More

Strength/Skill 4 Sets: Alternating pistols x 10Strict HSPU x 5Broad jump x 3 WOD For time: 25-15-5Toes-to-bar75-50-25Double-undersRead More