Warm-Up 100 Meter Jog10 Sit-ups10 Ring Rows10 Pineapple Pickers WOD Teams of two, one person working at a time, complete for max reps 3 Rounds: 1:00 of Partner Medicine Ball Sit-Ups 20/14Rest :451:00 of Burpee Pull-UpsRest :451:00 of KBS 50/35Rest :45Read More

Warm-Up 100 Meter Jog10 Squat Jumps10 Ring Rows10 Pineapple Pickers Strength/Skill EMOM For 6 Minutes Power Clean x 2 Rep @80% 1RM WOD Complete the Following For Time: 800 Meter Ski50 Wall Balls 20/14Hill RunRead More

Warm-Up 3 Sets: 100 Meter Jog10 Goblet Squats10 reverse Lunges10 Mountain Climbers Strength/Skill Overhead Squat OR Front Squat 12 Minutes to build to a heavy single or work on technique WOD 15 Minutes ARMAP: 6 Single Arm DB Overhead Lunge, Right 50/356 Single Arm DB Overhead Lunge, Left8 DB Facing Burpees100 Single Arm Meter DB...Read More

Warm-Up 3 Rounds: 5 Cal Row10 Push-ups10 Air Squats10 Ring Rows WOD EMOM For 18 Minutes (6 sets): Station 1 – Bench Press x 3 RepsStation 2 – Barbell Row x 5 RepsStation 3 – Row x :30 for Calories Score = total # of caloriesRead More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds:10 Pineapple Pickers5 Bottoms up KB Press10 Halo Mountain Climbers Strength/Skill Push Press 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 WOD Complete 4 Rounds For Time: 200 Meter Run7...Read More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 7 Sets: 3 Reps @ 75% WOD 10 Minute AMRAP: 10 Burpees 20 Air Squats10 Pull-UpsRead More

Warm-up Partner Pick Drill WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: Row 1,200 Meters60 DB Front Squats400 Meter Farmer CarryRead More

Warm-Up 100 Meter JogSkipping High Knees —>Running High Knees <—10 Pineapple Pickers Strength/Skill EMOM For 9 Minutes Hang Power Clean x 2 Reps + Power Clean x 1 Rep @75% 1RM WOD Complete the Following For Time: 500 Meter Ski800 Meter Run30 BurpeesRead More

Warm-Up 3 Sets: 100 Meter Jog10 Goblet Squats10 reverse Lunges10 Mountain Climbers Strength/Skill Overhead Squat OR Front Squat 2-2-2-2-2 Pause two seconds at the bottom of each rep WOD 8 Minute AMRAP: 10 Alternating DB Snatch 50/3510 Single DB Box Step-Ups 50/35Read More

Warm-Up 3 Rounds: 5 Cal Ski10 Push-ups10 Air Squats10 Ring Rows WOD 5 Sets, not for time: Bench Press x 4 RepsBarbell Row x 6 RepsMedicine Ball Sit-ups x 10 RepsFarmers Carry x 100 MetersRead More