Warm-Up 2:00 bike, row, ski 3 sets: 10 Goblet squats:15 Bar hang20 Banded pull aparts10 Sit-ups Strength/skill Clean 3@ 70%3@ 75%3@ 80%2@ 85%1@ 90% WOD 3 Rounds for time: 15 Front squats 115/7515 Toes-to-bar15 BurpeesRead more

Strength/Skill 3 rounds for quality of:Farmers Carry, pick load, 100 mDouble Kettlebell Front Rack Carry, pick load, 100 m3 Wall Walks WOD For 4 cycles:AMRAP in 3 mins of:Row / Ski Erg, 500 mmax rep Push-upsRest 1 minRead more

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 8 minute AMRAP: 6 Deadlifts 225/15512 Box Jumps or step-ups 24/20Read more

Holiday schedule: 8:30, 9:30, 3:30, 4:30, 5:30 Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows:15 Palloff hold/side10 Goblet squats Strength/Skill Back squat 3 70%3 75%3 80%2 85%1 90% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to:8/5/2024Read more

WOD Teams of two, one person working at a time: 400 meter medicine ball run 20/1460 Push press 95/65400 meter medicine ball run60 Toe-to-bar400 meter medicine ball run60 KBS 70/53400 meter medicine ball runRead more