Warm-up 2 Minute Bike, Row, or Ski 3 sets: 10 Pineapple pickers100 Meter jog:15 Bar hang WOD Teams of two, one person working at a time, 20 Minute AMRAP: 20 Deadlifts 225/15520 Toes-to-bar50 Box step-ups 24/20″Read more

Warm-up 2 Minute Bike, Row, or Ski 3 sets: 20 Banded pull aparts5 Bottoms up kb press:20 Plank or HS hold:20 Bar hang Strength/Skill Bench press 12 Minutes to build to a heavy single or work on technique WOD “Newport Crippler” Complete the following for time: 30 Back Squats 225/1551 Mile Run Compare to: 4/5/2024Read more

Warm-Up 2:00 bike, row, ski 3 Sets: 5 Cal row or bike20 Mountain climbers20 Walking lunges WOD EMOM for 20 minutes for max reps/time: Min. 1 | Max hollow holdMin. 2 | Max HS holdMin. 3 | Max hang from a pull-up barMin. 4 | Max horizontal ring rowsMin. 5 | Max DB man makers 50/35Read more

Warm-Up 2:00 bike, row, ski 3 Sets: :15 Bar hang:15 HS or plank hold8 Reverse Snow Angels Strength/Skill Shoulder Press 5@65%4@70%3@75%1@85%1@90%1@95-100+%1@100+% WOD For time: 1,000 Meter row40 Alternating DB snatches 50/3540 Calorie bikeRead more

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows10 KB deadlifts2 Lunge matrix/side Strength/Skill Box Squats 3-3-3-3-3 @ 21X1 WOD For time: 20 Pull-ups15 Power cleans 135/9530 Burpees15 Power cleans20 Pull-upsRead more