Warm-up 2:00 bike, row, ski then, 3 Sets: 20 Single-unders3 Inchworms10 Sampson lunges Strength/Skill 4 Sets, not for time: Wall walks x 1-3 repsAlternating pistols x 10 repsFarmer carry x 100 meters WOD 7 Minute AMRAP: 15 Hang Power Snatches 75/5530 Double-unders Compare to: 11/6/2023Read More

Warm-Up 3 Sets: 5 cal bike or row10 walking lunges:20 Bar hang5 Bottoms up KB press Strength/Skill Push Press 4-4-4-4 @ 80% WOD Complete 3 sets: 3 Minute AMRAP: 14/12 Calorie bike Then, with the remaining time… 12 Push ups6 Toes-to-bar Rest 3 minutes between eachRead More

Warm-up 3:00 bike, row, ski Then… 3 Sets: 10 Sampson lunges10 Grasshoppers/mountain climbers3 Inchworms/wall walks5 Strict knees to chest WOD Every 10 minutes, for 30 minutes (3 sets) for times: 1,000 Meter row or ski20 Single DB box step-ups 50/35 20″20 Alternating DB snatch 50/35 Scale reps/distance to achieve 2-3 minutes rest each round. Score...Read More

Warm-up 2:00 bike, row, ski Then… 3 Sets: 10 Ring rows10 Goblet squats:15 Bar hang Strength/Skill Back squat 7 Sets: 3 reps @ 70% WOD 9 Minute AMRAP: 5 C2B Pull-Ups7 Burpees9 KBS 70/53 Compare to: 11/20/2023Read More

Strength/Skill 5 Sets: Snatch x 3 reps 70% WOD Teams of two, alternate full rounds for 15 Minutes: 3 Ground-to-overhead 135/956 Pull-ups12 Air squats6 Burpees3 Strict HSPURead More

Warm-Up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Air squats:30 Plank10 Ring rows Strength/Skill 5 Sets: 1 Power clean + 1 hang power clean + 4 front squats Choose a weight which can be completed unbroken WOD Row 500 meters for time (max effort) Then, Row the amount of time it took to complete...Read More

Warm-up 2:00 bike, row, ski then, 3 Sets: :15 Leaning rest on rings10 Pineapple pickers:15 Bar hang Strength/Skill 4 Sets, not for time: Ring push-ups x 8-10Strict supine pull-ups x 5-7 WOD EMOM 21 minutes: Min 1|Sit-ups x 10-15Min 2|DB rows x 6 each sideMin 3|Hanstand or plank hold x max timeRead More

Warm-Up 2 Minute Bike or Row 3 Sets: 125 meter row5 bottoms up press10 Banded good mornings Strength/Skill Push Press 5-5-5-5-5 @ 75% WOD 3 Rounds for time: 500 Meter row or ski12 Deadlifts 225/15510 Burpees over the barRead More

Warm-up 2:00 bike, row, ski then, 3 Sets: 10 OH plate sit-ups10 KB deadlifts:15 Squat hold Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 18 Minute AMRAP: 5 Toes-to-bar10 KBS 53/3515 Double-undersRead More

Holiday schedule: No 5 am or 6:30 pm class Monday Warm-up 2:00 bike, row, ski Then… 10 Walking lunges10 Med ball deadlifts10 Walking lunges10 Med ball strict press10 Walking lunges10 Med ball push press Strength/Skill Back squat 7 Sets: 3 reps @ 65% WOD 5 rounds for time: 12 push presses 75/5512 alternating front rack...Read More