Warm-Up 3 Sets: 10 Air Squats10 Sit-Ups10 Reverse Lunges Strength/Skill Box Squat 3-3-3-3-3 @ 22X1 Learn more about box squats and why we do them WOD Complete the Following for Time: Row 2,000 MetersRead more

Warm-Up 3 Sets: 20 Mountain climbers5 Reverse Snow Angels19 Knee Hug to Lunge WOD EMOM for 24 Minutes (6 Sets): Minute 1 – Supine Barbell Row x 8 Reps @20X1Minute 2 – L-Seated DB Press or Seated DB Press x 5 RepsMinute 3 – Deficit Push-Ups or Push-Ups x 10-15 RepsMinute 4 – Superman Hold x :30 – :45 SecondsRead more

Warm-Up 3 Sets: 5 Cal Row3 Inchwroms10 Power jumps10 Air Squats Strength/Skill Dungeness Complete 5 Sets: 3 Power Cleans + 4 Front Squats @ 60 of Clean 1RM Octopi Complete 5 Sets: 3 Cleans + 4 Front Squats @ 60 of Clean 1RM WOD Complete the Following for Time: 20 DB Hang Cleans 50/35 Each hand50 Calorie Row20 DB Deadlifts 50/35 Each hand50 Sit-Ups 12 Minute Time CapRead more

Warm-Up 3 Sets: 5 Calorie Row5 Front Squats w/bar5 Strict Press w/bar Strength/Skill 4 Sets: 3 Shoulder Press + 3 Push Press + 3 Push Jerk WOD 8 Minute AMRAP: 3 Thrusters 95/653 Burpees Over the Bar6 Thrusters6 Burpees Over the Bar9 Thrusters9 Burpees Over the Bar….. Increase each set by three reps until the clock clock expires.Read more

Warm-Up Tabatta Row WOD 17 Minute AMRAP: 250 Meter Row20 Sit-Ups3 Power Cleans 185/125Read more