Warm-up 2 Minute bike, row, ski 3 sets: 10 Front Support on Rings10 ring rows:20 Bar hang Strength/Skill 4 sets, not for time: single-arm DB row x 10 each armhandstand hold x :30 or 3 attempts freestandingdipsx 5-10 WOD 18 minte EMOM: Station 1 – ring push ups x 10Station 2 – back rack lunges x 10 95/65Station 3 – strict pull-ups x 5Read more

Strength/Skill Tempo deadlift 12-10-8-6 @ 20X1 WOD For time: 50 calorie bike25 hang power snatches 75/5550 sit-ups25 hang power snatchesRead more

If you are coming from the Bremerton area, it might be quicker to take the Tremont exit and come down Mitchell due to the construction on Bay Street. Warm-Up 3 Sets: 100 Meter Jog3 Inchworms5 Monster Walks10 Ring Row or 5 Strict Pull-Ups:30 Push-up Plank Strength/Skill 10 Minutes to work on gymnastics skills of your choice Examples: 3 Sets: :30 HS Hold5 Toes-to-bar EMOM 10 Minutes Station 1 – Ring RowsStation 2 – Sit-ups WOD Choose one of the following: “Cindy” 20 Minute AMRAP: 5 Pull-Ups10 Push-ups15 Air Squats OR “Mary” 20 Minute AMRAP: 5 Strict HSPU10 Alternating Pistols15 Pull-UpsRead more

Warm-up 2:00 bike, row, ski 3 sets: 5 bottoms up KB press/side:20 HS hold or plank10 walking lunges Strength/Skill Push press 5-5-5-5-5 @ 70% WOD 4 sets for max reps: :30 alternating DB snatchrest :30:30 wall walksrest :30:30 box jumps or step-ups 24/20rest :30Read more

Warm-up 2 Minute Bike, Row, or Ski 3 Rounds: 20 single-unders10 Ring Rows10 Pineapple Pickers10 goblet squats Strength/Skill Front Squat 3-3-3-3 @ 85% WOD 3 rounds for time: 15 burpees50 double-unders15 KBS 70/5325 calorie row, ski, or bike 20 minute time capRead more