Strength/Skill Tempo deadlift 12-10-8-6 @ 20X1 WOD For time: 50 calorie bike25 hang power snatches 75/5550 sit-ups25 hang power snatchesRead More

If you are coming from the Bremerton area, it might be quicker to take the Tremont exit and come down Mitchell due to the construction on Bay Street. Warm-Up 3 Sets: 100 Meter Jog3 Inchworms5 Monster Walks10 Ring Row or 5 Strict Pull-Ups:30 Push-up Plank Strength/Skill 10 Minutes to work on gymnastics skills of your...Read More

Warm-up 2:00 bike, row, ski 3 sets: 5 bottoms up KB press/side:20 HS hold or plank10 walking lunges Strength/Skill Push press 5-5-5-5-5 @ 70% WOD 4 sets for max reps: :30 alternating DB snatchrest :30:30 wall walksrest :30:30 box jumps or step-ups 24/20rest :30Read More

Warm-up 2 Minute Bike, Row, or Ski 3 Rounds: 20 single-unders10 Ring Rows10 Pineapple Pickers10 goblet squats Strength/Skill Front Squat 3-3-3-3 @ 85% WOD 3 rounds for time: 15 burpees50 double-unders15 KBS 70/5325 calorie row, ski, or bike 20 minute time capRead More

Strength/Skill Clean 5 sets: 3 reps @ 75% WOD Teams of two, one person working at a time, 15 minute AMRAP: 20 Deadlifts 275/19030 Box jumps or step-ups40 Push-upsRead More

Warm-Up 2 Minute Bike or Row 3 Sets: 10 PVC OHS Squats10 Halo Mountain Climbers10 Halo Monster Walks 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:1/26/2023Read More

Warm-up 2 Minute bike, row, ski 3 sets: 10 Front Support on Rings10 ring rows:20 Bar hang Strength/Skill 4 sets, not for time: single-arm DB row x 10 each armhandstand hold x :30 or 3 attempts freestandingring push-ups x 10 WOD 10 Minute amrap: 10 DB updowns 50/3515 sit-upsRead More

Warm-Up 3 Sets: :30 Walking LungesRest :15:30 Bear Crawls OR InchwormsRest :15:30 Single UndersRest :15:30 Sit-ups WOD Complete the Following For Time: 400 Meter Farmer Carry 53/35 KB30 Back Squats 185/125100 Double-Unders30 Toes-to-bar1,000 Meter Row or SkiRead More

Warm-up 2 Minute Bike, Row, or Ski 3 Rounds: 20 single-unders10 Pineapple Pickers:20 bar hang10 mountain climbers Strength/Skill Bench Press 5-3-2-1-1-1 WOD 3 rounds for time: 15 burpees over the bar20 hang power cleans 95/56Read More

Warm-up 2 Minute Bike, Row, or Ski 3 Rounds: 10 Ring Rows10 Pineapple Pickers:20 Palloff Hold10 reverse lunges Strength/Skill Front Squat 4-4-4-4 @ 80% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 5/22/2023Read More