Warm-up 2:00 bike, row, ski 3 sets: 10 DB floor press10 Ring rows10 Sit-ups:15 Bar hang WOD 5 Rounds, not for time: Bench press x 3D ball carry x 100 metersBarbell row x 8OH plate sit-ups x 10Read More

Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog10 PVC pass through lunges5 Bottoms up KB press20 Banded pull aparts Strength/Skill Snatch 3-3-3-3-3 70% WOD 5 rounds for time: 12 Push presses 75/5512 Alternating back rack lungesRead More

Warm-up 2:00 bike, row, ski 3 sets: 3 Inchworms10 Walking lunges:15 HS or plank hold10 Sit-ups Strength/Skill 4 sets, not for time: HS walk x 50′ or wall walk x 3Dips x 10V-ups or Tuck-ups x 10 WOD For time: 50 Calorie bike50 Calorie ski800 Meter runRead More

Warm-up 3 sets: 250 Meter row or ski10 PVC pass throughs:15 Bar hang20 Mountain climbers Strength/Skill Push Jerk 4-4-4-4-4 70% WOD For time: 1,000 Meter Row or ski15 Hang power cleans 155/10575 Double-unders500 Meter Row or ski10 Hang power cleans 155/10550 Double-undersRead More

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts10 Goblet squats Strength/skill Pause front squat 3-3-3-3-3 @ 22X1 WOD 10 Minute AMRAP: 5/3 Strict Pull-ups5 Burpees7 KBS 70/53 Compare to: 12/5/2022Read More

Strength/skill Clean 3-3-3-3-3 65% WOD Teams of two, 18 minute AMRAP: 400 Meter Run5 Burpees10 Wall balls15 Double-unders One partner completes the run while the other completes the work, then alternate.Read More

Warm-Up 2 Minute Bike or Row 3 Sets: :30 Ring rows:15 Rest:30 Mountain climbers:15 Rest:30 Push-ups:15 Rest WOD 5 Rounds, not for time: 5 Bench press100 Meter farmer carryHS hold x max time10 Barbell rowsRead More

Warm-up 2:00 bike, row, ski 3 sets: 10 PVC pass throughs:15 Bar hang20 Mountain climbers Strength/Skill Snatch 3-3-3-3-3 65% WOD For time: 21-15-9 Shoulder-to-overhead 115/75Toes-to-barRow or ski, caloriesRead More

Warm-up 2:00 bike, row, ski 3 sets: 10 Sampson lunges10 Sit-ups:15 HS or plank hold Strength/Skill 4 sets, not for time: Alternating pistols x 12Ring push-ups x 10V-ups or Tuck-ups x 10 WOD 3 Rounds for time: 15 DB Hang power cleans 50/3520 Walking lungesRead More

Warm-up 2:00 bike, row, ski 3 sets: 100 meter jog5 bottoms up KB press/side:20 Front leaning rest on rings Strength/Skill Push press Warm-up to 65% of 1RM Then… EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single 12 Minute time cap No retries on missed attempts Compare to 1/31/2024...Read More