Warm-Up 3 Sets: 10 Reverse Lunges:30 Plank5 Cal Bike or Row10 Sit-ups Strength/Skill 4 Sets, Not For Time: Dips x 5-10 RepsSupine Barbell Row x 6 RepsHandstand Hold or Plank Hold x :30 WOD Dungeness Complete 4 sets Against a 2 Minute clock: Run 200 MetersStrict Pull-ups x max repsRest 1 minute between sets Octopi Complete 4 sets Against a 2 Minute clock: Run 200 MetersWeighted Strict Pull-ups x max reps 25/15Rest 1 minute between setsRead more

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)10 Goblet Squats10 Ring Rows20 Mountain Climbers Strength/Skill Back Squat 4 @ 75%3 @ 80%3 @ 85%2 @ 90%1@95% WOD 7 Minute AMRAP: 3 Thrusters 95/653 Burpees Over the Bar6 Thrusters6 Burpees Over the Bar9 Thrusters9 Burpees Over the Bar …. Keep increasing sets by 3 reps until the 7 minutes are up. Score = total reps.Read more

Warm-Up 3 Sets: :20 Bar Hang10 Air Squats10 Pineapple Pickers3 Inchworms WOD In teams of two, one person “working” at a time, complete a 20 minute AMRAP: *500 Meter Row or 20 Calorie Bike*5 Pull-Ups10 KBS 70/5320 Lunges (no weight) *Partner 1 will bike/row while partner 2 completes as many reps of the “work” as possible. When partner 1 finishes the row/bike, partners will switch, and so on..Read more

Warm-Up 3 Sets: 5 Calorie Bike or Row5 Bottoms-up KB Press10 Gobelt Squats20 Banded Pull-aparts Strength/Skill Shoulder Press 5@65%4@70%3@75%1@85%1@90%1@95-100+%1@100+% WOD Complete 5 Rounds For Time: 10 Front Squats 135/9512/10 Deficit Push-Ups 45/35 lb platesRead more

Warm-Up 3 Sets: 20 Single-Unders10 PVC Passthrough Lunges:30 Plank or Handstand Hold:15 Bar Hang Strength/Skill Snatch Complete 5 Sets: High Hang + Hang Above Knee + Ground Weight by feel WOD Complete the Following For Time: Row 2,000 Meters100 Double-UndersRead more