Warm-up 2:00 bike, row, ski 3 sets: 100 meter jog5 bottoms up KB press/side10 Sit-ups:15 Bar hang Strength/Skill Push press Warm-up to 65% of 1RM Then… EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single 12 Minute time cap No retries on missed attempts WOD 8 minute AMRAP: 6 Deadlifts 225/15512 Box Jumps or step-ups 24/20Read more

Holiday schedule: 8:30, 9:30, 3:30, 4:30, 5:30 Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows:15 Palloff hold/side10 Goblet squats Strength/Skill Back squat 3 70%3 75%3 80%2 85%1 90% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to:8/5/2024Read more

WOD Teams of two, one person working at a time: 400 meter medicine ball run 20/1460 Push press 95/65400 meter medicine ball run60 Toe-to-bar400 meter medicine ball run60 KBS 70/53400 meter medicine ball runRead more

Warm-Up 2:00 bike, row, ski 3 sets: 100 Meter jog10 Pineapple pickers10 Squats:15 bar hang Strength/skill Clean 3@ 75%3@ 80%2@ 85%2@ 85%2@ 85% WOD For time: 30 Calorie Bike30 Front squats 135/9530 Burpees30 Calorie SkiRead more

Warm-Up 2:00 bike, row, ski 3 sets: 10 PVC pass through lunges100 Meter single DB OH carry20 Banded pull aparts Strength/skill Snatch 3@ 75%3@ 80%2@ 85%2@ 85%2@ 85% WOD For time: 25-15-10 Pull-upsAlternating DB snatch 50/35Row or ski, caloriesRead more