Warm-up 2:00 Bike, row, ski 3 sets: 10 DB bench press:15 Bar hang10 Sit-ups10 Pineapple pickers Strength/Skill 4 Sets, not for time: 10 Dips10 Dball ground to shoulder10 V-ups or tuck-ups WOD 15 Minute AMRAP: 7 KBS 70/537 Toes-to-bar7 Box jumps or step-upsRead More

Warm-up 2:00 Bike, row, ski 3 sets: :15 HS or plank hold20 Mountain climbers10 Ring rows Strength/Skill Push Jerk 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 WOD For time: 1,000 meter row...Read More

Warm-up 2:00 Bike, row, ski 3 sets: 10 DB strict press10 Goblet squats10 Ring rows Strength/Skill Front squats 5 75%3 80%2 85%1 90%1 90% WOD 10 Minute AMRAP: 15 Thrusters 75/5510 Pull-ups15 Sit-upsRead More

WOD Teams of two, one person king at a time, complete a 22 Minute AMRAP: 50 Calorie row40 KBS 53/3530 KB goblet squats 53/3520 Push press 95/65Read More

Warm-up 2:00 bike, row, ski 3 sets: 5 KB bottoms up press10 DB floor press:15 Bar hang20 Banded pull-aparts Strength/Skill Bench press 10-10-10-10-10 weight by feel WOD Four sets, not for time: 5-10 DipsMax time HS or plank hold6 Turkish get-ups or Turkish sit-ups10 Barbell rowsRead More

Warm-up 2:00 Bike, row, ski 3 sets: 10 PVC pass through lunges:15 Bar hang:15 Jump rope10 Pineapple pickers WOD 20 Minute AMRAP 5 Power snatches 115/755 Toes-to-bar20 Double-unders20 Deadlifts 115/75Read More

Warm-up 2:00 Bike, row, ski 3 sets: 10 DB Bench press10 Banded OH tricep extensions10 Goblet squats10 Ring rows Strength/Skill Front squats 5 75%3 80%3 80%2 85%2 85% WOD 5 sets for max reps: :30 Ring push-ups:30 Rest:30 Strict supine pull-ups:30 Rest:30 Wall balls 20/14:30 RestRead More

Warm-up 2:00 bike, row, ski 3 sets: 5 KB bottoms up press10 KB deadlifts20 Mountain climbers Strength/Skill Push Jerk 3-3-3-3-3 85% WOD 1,000 Meter row or ski25 Power cleans 135/9530 Burpees over the barRead More

Holiday schedule: 8:30 Sweat, 9:30, 10:30 WOD “Chad” 1,000 box step-ups completed with a partner or individual. The Step Up Foundation Navy SEAL Senior Chief Chad Wilkinson Chad Wilkinson, a Navy SEAL, died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. Wilkinson left behind...Read More

WOD 3 Rounds with a partner: 400 Meter run30 Walking lunges30 Pull-ups Then, 3 Rounds with a partner: 400 Meter run30 Wall balls30 Burpees -Partners run together; split the remaining work.Read More