WOD Teams of two, complete for time: 20 Ground-to-overhead50 Cal Bike40 Burpees50 Cal Row20 Ground-to-overhead50 Cal ski40 BurpeesRead More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows100 Meter jog10 Sit-ups Strength/skill EMOM for 8 minutes Clean x 1 rep @ 75% WOD 3 Rounds for time: 100 Meter suitcase carry 53/35200 Meter Run100 Meter suitcase carry12 Toes-to-bar 15 Minute time capRead More

Warm-up 2:00 bike, row, ski 3 Sets: 10 Single arm banded pull down10 PVC pass throughs:30 Jump rope Strength/skill EMOM for 8 minutes Snatch x 1 rep @ 75% WOD 15 Minute AMRAP: 12 Alternating DB snatch 50/3512 DB pull-throughs24 Double-unders Hybrid Conditiong (5:30) 4 Rounds for time: 20 Cal bike20 DB pull-throughs400 Meter run20...Read More

Warm-up 2:00 bike, row, ski 2 Sets: 250 Meter row or ski10 Halo squats:20 Leaning rest on rings:15 Bar hang Strength/skill 4 sets, not for time: 5-10 Strict pull-ups/L-Pull-upsRing push-ups100 Meter Dball carry WOD For time: 30 Back squats 225/1552,000 Meter row or ski Hybrid conditioning (10:30) 20 Minute AMRAP: 250 Meter Row200 Foot Farmer...Read More

Warm-Up 2:00 bike, row, ski 3 Sets: :30 Jump rope10 Sampson lunges5 Bottoms up KB press20 Banded pull-aparts Strength/Skill Push press 5-5-5-5-5 75% WOD Complete the Following for Time: 120 KBS 53/35*Complete 5 burpees at the beginning of each minute, beginning on minute 1. Compare to: 10/15/2021Read More

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk10 Ring rows10 Goblet squats Strength/skill Front Squat 5 70%5 75%3 80%3 85%3 85% WOD 5 Rounds for time: 20 Sit-ups10 Box jumps or step-ups 24/2010 Pull-upsRead More

WOD Teams of two, alternate full rounds, 20 minute AMRAP: 5 Deadlifts 225/1555 Burpees5 Pull-upsRead More

Please vote for us in this year’s Best of South Kitsap best fitness center. Vote HERE Warm-up 2:00 bike, row, ski 2 Sets: 200 Meter jog20 Plank shoulder taps20 Walking lunges10 Ring rows Strength/skill Clean EMOM for 4 Minutes 2 @ 73% EMOM for 3 minutes 1 @ 77% EMOM for 3 Minutes 1 @...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms20 Plank shoulder taps10 Single Arm Banded Lat Pulldowns(each arm) Strength/skill Snatch EMOM for 4 Minutes 2 @ 73% EMOM for 3 minutes 1 @ 77% EMOM for 3 Minutes 1 @ 83% WOD 3 Sets for max reps: :30 Ski, calories:30 Rest:30 Power snatches 75/55:30 Rest:30...Read More

Warm-Up 2:00 bike, row, ski 3 Sets: :30 Jump rope10 Sampson lunges5 Bottoms up KB press20 Banded pull-aparts Strength/Skill Push press 5-5-5-5-5 70% WOD 17 Minute AMRAP: 400 meter run20 KBS 53/3530 Double-unders20 Sit-ups Hybrid Conditioning 2 Rounds for time: 1,500 Meter row40 Sit-ups800 Meter run40 KBSRead More