Warm-Up 2:00 bike, row, ski 3 Sets: 50′ Skipping high knees10 PVC passthrough lunges:15 HS or plank hold10 Sit-ups Strength/Skill 4 Sets: HS walk x max distance or Wall walks x 3Single arm KB front rack carry x 100 metersSingle arm DB row x 5/arm WOD 4 Sets for max reps: :30 Wall balls 20/14Rest...Read More

Warm-Up 2:00 bike, row, ski 3 Sets: 50′ Skipping high knees10 Pineaple pickers8 Dynamic scorpions Strength/Skill 5 Sets: 1 Hang power clean + 3 power cleans WOD Complete the Following For Time: 800 Meter Run Then, 21-15-9 Deadlifts 225/155Box Jumps or Step-Ups 24/20 Compare to: 7/14/2021Read More

Warm-Up 2:00 bike, row, ski 3 Sets: :15 Bar hang:15 HS or plank hold5 Up downs8 Reverse Snow Angels Strength/Skill Shoulder Press 5@65%4@70%3@75%1@85%1@90%1@95-100+%1@100+% WOD For time: 1,000 Meter row30 Shoulder-to-overhead 115/7530 Burpees over the barRead More

Warm-Up 2:00 bike, row, ski 3 Sets: :20 Plank or HS hold10 Pineaple pickers8 Dynamic scorpions WOD EMOM for 30 Minutes: Station 1 – 10 KBS 53/35Station 2 – 10/8 Cal skiStation 3 – 15 Sit-upsRead More

Warm-up 2:00 Bike, row, ski 3 sets: 10 Halo monster walks:15 Bar hang20 Mountain climbers Strength/Skill Back squat 6-6-6-6 @ 70% WOD “Cindy” 20 Minute AMRAP: 5 Pull-ups10 Push-ups15 Air squatsRead More

WOD Teams of two, one person working at a time, complete a 20 minute AMRAP: 50 Calorie row50 Alternating DB snatches 50/3550 Burpees50 Calorie SkiRead More

Warm-Up 2:00 bike, row, ski 3 Sets: 50′ Skipping high knees10 Pineaple pickers8 Dynamic scorpions Strength/Skill 5 Sets: 2 Hang power cleans + 2 power cleans WOD 12 Minute AMRAP: 10 Hand release push-ups15 KBS 53/3520 Sit-upsRead More

Warm-Up 1 Set: 2:00 Bike or Row (slow)20 Air Squats20 Shoulder Taps 1 Set: 1:30 Bike or Row (med)20 Reverse Lunges20 Mountain Climbers 1 Set: 1:00 Bike or Row (fast)20 Walking Lunges10 Inchworms Strength/skill Complete 4 Sets for Quality: :30 Rope Climbs or Rope Pulls:30 Rest:30 Wall Walks:30 Rest:30 V-Ups or Tuck-Ups:30 Rest WOD 12...Read More

Warm-Up 2:00 bike, row, ski 3 Sets: 20 Single unders10 Goblet squats8 Reverse Snow Angels5 Bottoms Up KB Press 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 5 Rounds for time: 8 Push press 115/7510 Front squats 115/7540 Double-undersRead More

Warm-up 2:00 Bike, row, ski 3 Sets: 100 Meter farmer carry10 Pineapple pickers:15 Dynamic pigeon WOD Every :90 for 27 minutes (6 sets): Station 1 – Deadlift x 5Station 2 – Burpees over the bar x 12Station 3 – Farmer carry x 100 meters 70/53 -Choose a DL weight which is challenging but can be...Read More