Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: 100 Meter Jog10 Halo Squats50′ Skipping High Knees10 Mountain Climbers Strength/Skill 4 Sets: HS Hold x :30 or Freestanding x 3 attemptsOverhead Plate Sit-ups x 10 WOD Complete the Following for Time: 400 Meter Run50 Air Squats10 Walking Lunges400 Meter Run40 Air Squats20 Walking Lunges400 Meter...Read More

Warm-Up 3 Sets: 100 Meter Jog10 Pineapple Pickers8 Reverse Snow Angels5 Bottoms Up KB Press Strength/Skill Shoulder Press 8@65%6@75%4@80%3@85%2@90%10@50% WOD EMOM For 18 Minutes (6 Sets): Station 1 – Dips x 8Station 2 – Double KB Deadlift x 12Station 3 – Double DB Rows x 10Read More

Warm-Up 2:00 Bike, Row, Ski Then, 3 Sets: 20 Mountain Climbers10 Monster Walks10 Reverse Lunges10 Ring Rows Strength/Skill Box Squats 2-2-2-2-2-2 @ 21X1 WOD 9 Minute AMRAP: 5 C2B Pull-Ups7 Burpees9 KBS 70/53 Compare to: 1/30/2023Read More

Warm-Up 2:00 Bike, Row, Ski 3 Rounds: 10 Single Arm Ring Rows10 Pineapple Pickers:20 HS Hold or Plank Strength/Skill Clean 3@70%3@75%3@80%3@85%3@75% WOD Teams of two, one person “working” at a time… 16 Minute AMRAP: 400 Meter Run*7 Deadlifts 135/955 Front Squats3 Shoulder to Overhead *One partner completes the run while the other completes as many...Read More

Warm-Up 400 Meter Run Then, 3 Rounds: 20 Mountain Climbers:20 Bar Hang10 Pineapple Pickers10 Sit-Ups Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD Complete the following for time: 50 Calorie Row30 Bench Press 135/95400 Meter Farmer Carry 70/5330 BurpeesRead More

Warm-Up 400 Meter Run Then, 3 Rounds: 10 PVC Pass-through Lunges:20 Bar Hang10 Pineapple Pickers10 Halo Squats Strength/Skill Overhead Squat 5-5-5-5 OR Front Squat 5-5-5-5 WOD Complete 5 Sets For Max Reps: :30 Wall Balls 20/14Rest :30:30 Hang Power Cleans 115/75Rest :30Read More

Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: :20 Bar Hang:20 Front Leaning Rest Rings50′ Skipping High Knees10 Sit-Ups Strength/Skill 3 Sets: Dips or Ring Dips x 7-10Supine Barbell Rows x 6Tuck-Ups or V-Ups x 15 WOD “Nicole” 20 Minute AMRAP: 400 Meter RunPull-Ups x Max Reps Compare to: 5/16/2022Read More

Warm-Up 3 Sets: 5 Cal Bike or Ski20 Banded Pull-aparts100 Foot Bottoms Up KB Carry (switch at arms at 50):30 Plank Strength/Skill Shoulder Press 10@60%8@65%6@70%4@75%3@80%10@50% WOD Complete 2 Rounds Fro Max Reps: 1:00 DB Man Makers 50/351:00 Rest1:00 Double-Unders1:00 Rest1:00 Bike For Calories1:00 Rest Score = DB MM, DU, CaloriesRead More

Warm-Up 2:00 Bike, Row, Ski Then, 3 Sets: 20 Mountain Climbers10 Monster Walks10 Reverse Lunges10 Ring Rows Strength/Skill Box Squats 3-3-3-3-3 @ 21X1 WOD 12 Minute AMRAP: 12 Hand Release Push-ups24 Air Squats24 Sit-ups24 Walking LungesRead More

Warm-Up 2:00 Bike, Row, Ski 3 Rounds: 10 Single Arm Ring Rows10 Pineapple Pickers:20 HS Hold or Plank Strength/Skill Clean 3@65%3@70%3@75%3@80%3@75% WOD Teams of two, one person working at a time, 20 Minute AMRAP: 20 Deadlifts 225/15540 Pull-Ups60 BurpeesRead More