Warm-up 2:00 bike, row, ski 3 sets: 10 PVC pass through lunges100 Meter single DB OH carry20 Banded pull aparts Strength/Skill 5 Sets: Snatch 3-3-3-3-3 80% WOD For time: 50 Single arm DB STOH 50/3530 Wall balls 20/1450 Sit-ups40 Single arm DB STOH 20 Wall balls40 Sit-ups -Alternate STOH between arms as neededRead More

Warm-up 2:00 bike, row, ski 3 sets: 20 Single-unders10 Pineapple pickers10 Squats:15 bar hang Strength/Skill 5 Sets: Clean 3-3-3-3-3 80% WOD 8 Minute AMRAP: 5 Deadlifts40 Double-unders -Choose a weight that’s challenging but can be completed unbroken throughout.-Score = rounds, weight usedRead More

Warm-Up 2:00 bike, row, ski 3 Sets: 10 Walking lunges10 Ring rows10 Sit-ups Strength/Skill 5 sets: 100 meter double-KB front rack carryAccumulate :30 HS or plank hold WOD For max reps: 6 Minute AMRAP: 50 air squatsMax pull-ups 4 Minute AMRAP: 30 box step-ups 24/20Max toes-to-bar 2 Minute AMRAP: Max-calorie row or ski -Rest 1...Read More

Warm-Up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Pineapple pickers10 Ring rows:15 Bar hang Strength/Skill Push press 4-4-4-4-4 80% WOD 12 Minute AMRAP: 400 Meter run14 Alternating DB snatch 50/3510 Burpees over DBRead More

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 Sampson lunges5 Bottoms up KB press/arm20 Banded pull-aparts Strength/Skill Back squat 4-4-4-4-4 80% WOD Complete the following for time: 15-12-9-6-3 Hang Power Cleans 95/65Thrusters Compare to:6/4/2024Read More

WOD For time with a partner: 100 walking overhead plate lunges 45/2575 burpees to a plate1:00 accumulated hang from a pull-up bar800 meter weighted run together 45/251:00 accumulated hang from a pull-up bar75 burpees to a plate100 walking overhead plate lunges– One partner works on the hangs, burpees, and overhead lunges, while the other rests.–...Read More

Warm-up 2:00 bike, row, ski 3 sets: 10 PVC pass through lunges100 Meter single DB OH carry20 Banded pull aparts Strength/Skill 5 Sets: Snatch 3-3-3-3-3 75% WOD 10 Minute AMRAP: 10 Deadlifts 185/12510 Defecit push-ups 45/35 lb plates10 Box jumps or step-ups 24/20Read More

Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog10 Pineapple pickers10 Squats:15 bar hang Strength/Skill 5 Sets: Clean 3-3-3-3-3 75% WOD Two rounds for time: 25 Calorie row or ski800 Meter Run15 Toes-to-barRead More

Warm-Up 2 Minute Bike or Row 3 Sets: :15 Jump rope20 Mountain climbers100 meter single arm farmer carry Strength/Skill Every 4 minutes, for 16 minutes (4 sets) for quality: 100 Meter D-ball carry3 Wall walks WOD Every 4 minutes, for 16 minutes (4 sets) for max calories of: 90 Seconds of Bike60 Double-UndersRead More

Warm-Up 2:00 bike, row, ski 3 Sets: 10 Sampson lunges5 Bottoms up KB press20 Banded pull-aparts:15 Plank or HS hold Strength/Skill Push press 5-5-5-5-5 75% WOD 14 Minute AMRAP: 10 Hang power cleans 115/7510 Burpee box step-overs 20″15 Sit-upsRead More