Warm-Up 3 Sets: 100 Meter Jog20 Banded Pull-aparts10 Air Squats3 Inchworms Strength/Skill Push Press 4-4-4-4-4 @ 78% WOD Complete the Following For Time: Hill Run Then, 3 Rounds of… 3 Push Jerks 165/11020 Wall Balls 20/14Read 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 @ 70% WOD 10 Minute AMRAP: 5 Strict Pull-Ups10 Hand Release Push-Ups15 Double-UndersRead More

Warm-Up 100 Meter Jog10 Mountain Climbers10 Sit-Ups10 Pineapple Pickers WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 1,000 Meter Row50 Burpees50 Alternating DB Snatches 50/3550 Partner Med Ball Sit-Ups 20/14Read More

Warm-Up 100 Meter JogSkipping High Knees —>Running High Knees <—10 Pineapple Pickers Strength/Skill EMOM For 9 Miunutes High Hang Power Clean + Hang Power Clean + Power Clean @70% 1RM WOD 12 Minute AMRAP: 6 Toes-to-Bar10 Push-Ups12 Deadlifts 185/13514 Double-UndersRead More

Warm-Up 3 Sets: 100 Meter Jog10 Goblet Squats10 reverse Lunges10 Mountain Climbers Strength/Skill Overhead Squat OR Front Squat 3-3-3-3-3 Pause two seconds at the bottom of each rep WOD Complete 5 Rounds For Time: 10 Hang Power Snatch 95/6520 Air SquatsRead More

Warm-Up 3 Rounds: 5 Cal Ski10 Push-ups10 Air Squats10 Ring Rows WOD 5 Sets, not for time: Bench Press x 5Barbell Row x 7DB Walking Lunge x 10D Ball Carry x 100 MetersRead More

Warm-Up 3 Sets: 5 Calorie Row20 Banded Pull-aparts20 Single Unders3 Inchworms Strength/Skill Push Press 5-5-5 @ 76% WOD 20 Minute AMRAP: 1,000 Meter Row Then, with the remaining time… 10 Box Jumps or Step-ups8 Pull-Ups6 Push Jerks 155/105Read 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 @ 65% WOD Complete the following for time: 25-15-5 KBS 70/53BurpeesRead More

WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 200 Meter Run*5 Burpees10 Wall Balls 20/1415 KBS 53/35 *One partner runs while the other completes as many reps as possible of the “work”. When the running partner returns they will pick-up where the other left off.Read More

Warm-Up 100 Meter JogSkipping High Knees —>Running High Knees <—10 Pineapple Pickers Strength/Skill EMOM For 9 Miunutes High Hang Power Clean + Hang Power Clean + Power Clean @65% 1RM WOD Row 500 meters for time (max effort) Then, Row the amount of time it took to complete your first effort. Record the distance. Then,...Read More