Warm-up 2:00 bike, row, ski 3 sets: 100 meter jog5 bottoms up KB press/side10 Sit-ups:15 Bar hang 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 No retries on missed attempts WOD 3 Rounds for time: 500 Meter row or ski20 Deficit push-ups 45/35 lb plates15 Pull-upsRead more

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats20 Mountain climbers10 KB deadlifts Strength/skill Back squat 10-10-10 55-60% WOD For time: 30-20-10 Alternating DB snatch 50/35Burpees over DB Comapre to: 12/2/2025Read more

WOD Teams of two, alternate movements for 18 minutes: 4 Power cleans 155/1056 Box jumps or step-ups 24/208 Front squats 155/10510 Burpees12 LungesRead more

Warm-Up 2:00 bike, row, ski 3 sets: 10 Sit-ups10 Leaning rest on rings:15 Bar hang20 Banded pull-aparts Strength/Skill 3 Sets, not for time: 10 Ring push-ups10 Supine barbell rows15 V-ups or tuck-ups WOD “Lynne” Five rounds for max reps of: Bench Press (body weight/ 3/4 body weight)Pull-ups Rest as needed between movements & sets Score = total reps Compare to: 6/7/2024Read more

Warm-Up 2:00 bike, row, ski 3 sets: 100 Meter jog10 Dynamic scorpions10 Pineapple pickers20 Mountain climbers WOD Every 2 minutes, for 32 minutes (4 sets): Station 1 – 100 Meter Dball carry 100/70Station 2 – 100 Farmer carry 70/53Station 3 – 18/16 Calories of Assault BikeStation 4 – 350 Meter rowRead more