Warm-Up 3 Rounds: 30 Single-Unders10 Pineapple Pickers:15 Bar Hang10 Goblet Squats Strength/Skill Back Squat 10-10-10 Weight by feel WOD 10 Minute AMRAP: 5/3 Strict Pull-ups7 Burpees9 KBS 70/53Read more

Warm-Up 3 Rounds: 3 Lunge Complex Each Leg5 Cal Ski10 Mountain Climbers WOD Teams of two, one person working at a time, complete the following for time: 80 Calorie Ski40 Burpees80 KBS 53/3540 Burpees80 KB Goblet Lunges 53/3540 BurpeesRead more

Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Through5 Bottoms Up KB Press10 Sit-Ups Strength/Skill Every 90 Seconds For 9 Minutes (Sets): Snatch x 3 Reps @ 70-75% WOD “Newport Crippler“ Complete the following for time: 30 Back Squats 225/1551 Mile Run Compare to: 2/18/2022Read more

Learn more about why we chalk our feet for split jerks here Warm-Up 3 Sets: 100 Meter Jog100 Meter Pec Walk5 Bottoms Up KB Press Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions-Perform 10 perfect reps with hands at side-Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk (scale with push jerk) 2-2-2-2-2-2 Weight By Feel -Don’t increase weight unless it looks/feels good. WOD Complete 4 sets, Not for Time: Bench Press x 4 RepsSupine Barbell Row x 5 RepsHigh Box Jump x 3 Reps (perform as singles, rest between each rep)Read more

Warm-Up 3 Sets: 100 Meter Jog3 Inchworms5 Monster Walks10 Ring Row or 5 Strci Pull-Ups:30 Push-up Plank 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 10/25/2022Read more