Warm up 3 Sets: :30 Row:20 Bar Hang20 Mountain Climbers WOD Teams of two, one person “working” at a time, complete the following: 20 Minute AMRAP: *1,000 Meter Row5 Toes-to-Bar10 Burpees15 Sit-Ups *Partner one rows while partner two completes as many rounds of the “work” as possible. Alternate after partner one finishes the row, and pick-up where partner two left off.Read more

Warm-Up 3 Rounds: 5 Cal Row10 Push-ups10 Air Squats10 Ring Rows Strength/Skill EMOM For 9 Minutes 1 High Hang Snatch + 2 Hang Snatches @ 65% 1RM WOD “Newport Crippler“ Complete the following for time: 30 Back Squats 225/1551 Mile Run Compare to: 4/7/2022Read more

Warm-Up 3 Rounds: 5 Cal Row10 Push-ups10 Air Squats10 Ring Rows WOD Complete 5 rounds, not for time: Bench Press x Max Reps 75% 1RMKettle Bell Swings 70/53 x Max Reps Rest as needed between movements and roundsRead more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 20 Single-Unders10 Pineapple Pickers5 Halo Monster Walks Strength/Skill Deadlift 12-10-8-6 @20×1 (2 sec down, touch-n-go, 1 sec rest top) WOD 10 Minute AMRAP 200 Meter Farmer Carry 70/53 Then with the remaining time… 30 Double-unders12 DB Walking Lunges 50/35Read more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds:10 Pineapple Pickers5 Bottoms up KB Press10 Halo Mountain Climbers Strength/Skill Push Jerk 5-5-5-5 Weight by feel WOD Complete the following for time: 70 Calorie Row20 Burpees30 Pull-Ups20 BurpeesRead more