Warm-up 3 Sets: 125 Meter Row10 Ring Rows10 Goblet Squats:15 Plank WOD 20 Minute AMRAP: 5 Pull-Ups10 Push-Ups15 Air Squats3 Hang Power Snatch 115/806 Burpees12 Wall Balls 20/14Read more

Warm-Up 2 Minute Bike or Row Then, 3 Sets: 10 Ring Rows10 Reverse Lunges10 Pineapple Pickers Strength/Skill D-Ball Carry x 100 MetersRope Climbs or Rope Pulls x 1-3 RepsHollow or Tuck Hold x accumulate :30 WOD Complete Four Rounds of the Following for Time: 15 Back Rack Lunges 75/5525 KBS 53/35 Compare to 10/16/2020Read more

We’ve advanced to Best of Kitsap for three categories. If you have a minute, please consider heading to the link below to vote for us:https://vote.kitsapdailynews.com/health-and-fitness Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Mountain Climbers10 Pineapple Pickers10 Revere Lunges Strength/Skill EMOM For 8 Minutes: 2 Hang Cleans + Clean @ 65% of Clean Power or full WOD 0:00 – 7:00 Push Jerk – build to a heavy triple (from the ground) 7:00 – 12:00 Burpee Box Step-Overs 24/20 @ 12:00 Run 800 Meters Score = Push jerk weight, Step-over reps, run timeRead more

Warm-Up 400 Meter Jog Then, 3 Rounds: 20 Single Unders5 Bottoms-up KB Press:20 Plank or HS Hold Strength/Skill Complete 5 Sets: Unsupported Seated Barbell Press x 6 RepsSingle Arm DB Row x 8 Reps each arm WOD 15 Minute AMRAP: 1,000 Meter Row Then, with the Remaining Time… 10/8 Hand Release Push-Ups15 Sit-Ups15 Double-UndersRead more

Holiday Schedule: No 6:30 PM class, all other classes on normal schedule Warm-up 2 Minute Row Then, 3 Sets: 100 Meter Jog3 Inchworms10 Goblet Squats Strength/Skill Front Squat 3-3-3-3-3 @ 22X1 WOD 10 Minute AMRAP: 12 Wall Balls 20/1410 Deadlifts 185/125200 Meter RunRead more