Strength/Skill Dungeness 3 Sets: Strict Pull-ups 5-10 RepsMedicine Ball Sit-ups x 10-15 RepsSeated DB Press x 5-7 Reps Octopi 3 Sets: Strict Weighted Pull-up x 3 RepsMedicine Ball Sit-ups x 10-15 RepsStrict HSPU x 7-10 Reps WOD Complete 3 rounds for time: 20 KBS 53/3512 KB Reverse Goblet LungesRead More

Strength/Skill Back Squat 3-3-3-3 @ 85% WOD Complete a 5 Minute AMRAP: 15 Thrusters 75/5515 Burpees15 Toes-to-bar Rest 2 minutes Then, Complete a 5 Minute AMRAP: 15 Thrusters 75/5515 Burpees15 Toes-to-barRead More

WOD Complete the Following for Time: 500 Meter Row, or Ski24 Alternating DB Hang Clean to Push Jerks 50/3524 Burpees500 Meter Row, or Ski12 Alternating DB Hang Clean to Push Jerk12 Burpees500 Meter Row, or Ski8 Alternating DB Hang Clean to Push Jerk8 BurpeesRead More

WOD 0:00 – 10:00 Build to a 7 Rep Max Front Squat (from ground) 10:00-14:00 Man Makers 50/35 @ 15:00 Row or Ski 1,000 Meters Score = Weight, Man Maker Reps, TimeRead More

Strength/Skill Complete 5 Sets: Unsupported Seated Strict Press x 5 RepsSupine Barbell Row x 6 Reps WOD 15 Minute AMRAP: 10/8 Hand Release Push-Ups15 Sit-Ups20 Alternating LungesRead More

Be sure to follow us on Instagram & Facebook for more content! Strength/Skill Clean 3-3-3-3-3 @ 80% WOD Open Workout 13.4 – 7 Minute AMRAP: 3 Clean-to-overhead 135/953 Toes-to-bar6 Clean-to-overhead6 Toes-to-bar9 Clean-to-overhead9 Toes-to-bar12 Clean-to-overhead12 Toes-to-bar15 Clean-to-overhead15 Toes-to-bar18 Clean-to-overhead18 Toes-to-bar… If you complete the round of 18, go on to 21. If you complete 21, go...Read More

Click here to check-out our online store! Strength/Skill Dungeness 3 Sets: Strict Pull-ups x 5 RepsMedicine Ball Sit-ups x 10-15 RepsSeated DB Press x 5-7 Reps Octopi 3 Sets: Strict Weighted Pull-up x 5 RepsMedicine Ball Sit-ups x 10-15 RepsStrict HSPU x 7-10 Reps WOD Complete a 8 minute AMRAP: 5 Deadlifts 225/15515 Double-undersRead More

Warm-up 3 Sets: 100 Meter Run10 Goblet Squats:15 Tuckor Holllow Hold:15 Bar Hang Strength/Skill Back Squat 4-4-4-4 @ 80% WOD 3 Rounds For Time: 30 KBS 50/3515 Toes-to-Bar400 Meter RunRead More

Warm-Up 3 Sets: 5 Cal Row, Ski, Bike, or Run 100 m10 Box Step Ups8 Reverse Snow Angels10 Pineapple Pickers WOD Complete 2 Sets For Max Reps: 1:00 SkiRest 1 Minute1:00 Wall BallsRest 1 Minute1:00 RowRest 1 Minute1:00 KBS 53/35Rest 1 MinuteRead More

Warm-Up 3 Sets: 100 Meter Jog10 Box Step Ups8 Reverse Snow Angels20 Banded Pull-aparts WOD With a continuously running clock, complete the following: 0:00 – 10:00 Build to a Heavy Push Jerk 10:00-15:00 Burpee Box Step-Overs x Max Reps 24/20″ @ 15:00 Run 400 Meters for Time Score = Weight, Burpee Reps, TimeRead More