Warm-Up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Air squats:30 Plank10 Ring rows Strength/Skill 4 Sets: 1 Power clean + 3 hang power cleans + 3 front squats Choose a weight which can be completed unbroken WOD EMOM 16 minutes for max reps/time: Min. 1 | Max handstand holdMin. 2 | DB shoulder press...Read More

Warm-Up 2 Minute Bike or Row 3 Sets: 20 Single-unders3 Inchworms5 Push-ups Strength/Skill 3 Sets: Barbell row x 6 repsDB Bench press x 10 reps WOD 20 Minute AMRAP: 1,000 Meter row Then, with the remaining time… 20 Single DB box step-ups 20″ 50/3520 Sit-ups20 Double-undersRead More

Warm-Up 2 Minute Bike or Row 3 Sets: 10 PVC pass through lunges10 Mountain Climbers10 Goblet squats Strength/Skill Push Press 6-6-6-6-6 @ 65% WOD Complete 2 Sets For Max Reps: 1:00 Ski For CaloriesRest 1:001:00 Power Snatch 75/55Rest 1:001:00 Wall Balls 20/14Rest 1:00 Compare to:8/11/2023Read More

Warm-Up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Monster Walks10 Reverse Lunges10 Ring Rows:20 Bar hang Strength/Skill Box Squats 2-2-2-2-2 @ 21X1 WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 10/23/2023Read More

Holiday schedule: 1/1 – closed Strength/Skill 5 Sets: High hang snatch x 3 reps WOD Teams of two, one person working at a time: 30-20-10 Power cleansBike or skiBurpeesRead More

Holiday schedule: 1/1 – closed Warm-up 2:00 bike, row, ski then, 3 sets: 10 Banded good mornings10 Mountain climbers10 Ring rows10 Sit-ups Strength/Skill Tempo deadlifts 7-6-5-4 @ 20X1 WOD EMOM 16 minutes for max reps/time: Min. 1 | Max hollow holdMin. 2 | Max DB bench press 50/35Min. 3 | Max hang from a pull-up...Read More

Warm-Up 3 Sets: 100 Meter Jog10 Pineapple Pickers8 Reverse Snow Angels5 Bottoms Up KB Press Strength/Skill Shoulder Press 5@65%4@70%3@75%1@85%1@90%1@95-100+%1@100+% WOD Every 6 minutes, for 18 minutes (3 sets) for times: 400 Meter Run15 Push press 75/5510 Box Jumps or Step-Ups 24/20 Score = Slowest time of the 3 setsRead More

Holiday schedule: 1/1 – Closed Warm-Up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Monster Walks10 Reverse Lunges10 Ring Rows:20 Bar hang Strength/Skill Box Squats 3-3-3-3-3 @ 21X1 WOD For time: 40-30-20-10 KBSRow or ski, caloriesRead More

Holiday schedule: 12/26 – 8:30 sweat, 9:30 1/1 – Closed Warm-Up 3 Sets: 100 Meter Jog3 Inchworms5 Monster Walks10 Ring Row or 5 Strict Pull-Ups:30 Push-up Plank WOD Choose one of the following: “Cindy” 20 Minute AMRAP: 5 Pull-Ups10 Push-ups15 Air Squats OR “Mary” 20 Minute AMRAP: 5 Strict HSPU10 Alternating Pistols15 Pull-UpsRead More

WOD 12 rounds for time, starting with 1 and adding an exercise each round: 1 shoulder-to-overhead 135/952 hang power cleans 135/953 deadlifts 135/954 push-ups5 pull-ups6 alternating DB snatch 50/357 sit-ups8 single DB lunges 50/359 air squats10 mountain climbers11 DB goblet squats 50/3512 burpees 40 minute time cap Perform the workout like the “12 Days of...Read More