Warm-up 2 minute bike, row, ski then… 3 sets: 20 Banded pull aparts10 PVC pass through lunges:20 Bar hang 10 Squats Strength/Skill 5 Sets: Snatch x 3 reps @ 75% WOD Every 4 minutes for 20 minutes (5 sets): 8 Toes-to-bar8 Front squats 115/758 Burpees over the bar score = slowest setRead More

Warm-up 2 minute bike, row, ski then… 3 sets: 100 Meter jog10 Sampson lunges10 Dynamic scorpions10 Banded triceps extensions Strength/Skill 4 Sets: 100 Meter Dball carry x 100 metersDips x 5-10 reps WOD Four rounds for time: 400 Meter run25/20 Push-upsRead More

Warm-Up 2:00 bike, row, ski 3 Sets: :15 Bar hang:15 HS or plank hold8 Reverse Snow Angels Strength/Skill Shoulder Press 5@65%4@70%3@75%1@85%1@90%1@95-100+%1@100+% WOD 12 Minute ARMAP: 40 Sit-ups20 Deadlifts 185/13515 Step-ups or box jumps 24/20″Read More

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats:20 Palloff hold/side10 Pineapple pickers10 Ring rows Strength/skill Back squat 5-5-5-5 80% WOD “Jackie” Complete the following for time: 1,000 meter Row50 Thrusters (45/35 lb bar)30 Pull-Ups Compare to: 11/25/2025Read More

WOD Teams of two, one person working at a time, 21 Minute AMRAP: 60 Calorie row or ski60 DB Floor press 50/3560 DB Pull throughs60 KBS 53/35:60 Bar hangRead More

Warm-up 2 minute bike, row, ski then… 3 sets: 10 Dynamic scorpions10 pineapple pickers:15 plank or HS hold:15 Bar hang Strength/Skill 5 Sets: Clean x 3 reps @ 70% 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: 3/20/2024Read More

Warm-up 2 minute bike, row, ski then… 3 sets: 100 Meter jog10 PVC pass through lunges:20 Bar hang Ring rows10 Squats Strength/Skill 5 Sets: Snatch x 3 reps @ 70% WOD Five sets for max reps: :30 Push press 95/65:30 rest:30 Bike, calories:30 restRead More

Warm-up 2 minute bike, row, ski then… 3 sets: :20 Jump rope10 Sampson lunges:15 Squat hold Strength/Skill 4 Sets: 100 Meter Suitcase Carry + Waiter’s Carry(switch at 50)Accumulate :30 Hollow hold or tuck hold WOD 5 Rounds for time: 6 Front squats 155/10630 Double-unders20 Sit-upsRead More

Warm-up 2 minute bike, row, ski then… 2 sets: :15 Plank or HS hold5 Bottoms up kb press100 Meter jog Strength/Skill Shoulder Press 8@65%6@75%4@80%3@85%2@90%10@50% -Perform 5 single arm DB rows/arm between each set of press. WOD Every 5 minutes, for 15 minutes (3 sets): 400 Meter Run250 Meter row or ski10 Burpee box step-overs 24/20″...Read More

Holiday schedule: No 6:30 pm class Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats:20 Palloff hold/side10 Pineapple pickers10 Ring rows Strength/skill Back squat 6-6-6-6-6 75% WOD 14 minute AMRAP: 16 Push-ups12 Kettlebell Swings 53/358 Strict Pull-UpsRead More