WOD Teams of two, complete an 18 Minute AMRAP: 400 Meter Run5 Push jerks 135/9510 Burpees15 Air squats -Partner one runs while partner two completes as many reps of the work as possible. When partner one returns alternate and pick-up where partner two left off.Read more

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Pineapple pickers20 Single-unders20 Mountain climbers Strength/Skill Deadlifts 12-10-8-6 @20X1 WOD Fro time: 150 Double-unders12 Hang Power cleans 185/125400 Meter farmer carry 70/53Read more

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Halo squats10 Reverse lunges3 Inchworms Strength/Skill 4 Sets: DB bench press x 12Barbell row x 8Alternating pistols x 10 WOD 15 Minute AMRAP: 3-6-9-12, etc. V-upsFront squat 115/75Calorie ski or row – Continue adding 3 reps to each movement until time expires.Read more

Take a minute to nominate us in this year’s Best of South Kitsap HERE Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 Sampson lunges5 Bottoms up KB press/arm20 Banded pull-aparts Strength/Skill Push press 5-5-5-5 @75% WOD 4 sets for max reps: :30 Burpees over the bar:30 Rest:30 Hang power snatch 95/65:30 Rest:30 Strict supine pull-ups:30 RestRead more

Warm-up 2:00 Bike, row, ski 3 sets: 10 Halo monster walks20 Mountain climbers10 Goblet squats Strength/Skill Back squat 3-3-3-3 @ 85% WOD Conditioning challenge:20:00 to establish max meters on a machine of your choice. -You’ll see several interval workouts throughout the month to build stamina and practice pacing. We’ll be retesting this workout at the end of the month. Compare to: 6/28/2023Read more