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

Warm-up 2 Minute Row Then, 3 Sets: 100 Meter Jog:15 HS or Plank Hold3 Inchworms WOD Teams of two, one person working at a time, complete a 22 Minute AMRAP: 1,500 Meter Row60 Sit-Ups60 Alternating DB Snatches 50/35Read more

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-Ups Compare to: 4/6/2022Read more