Warm-Up 3 Sets: 10 PVC Pass Through Lunges20 Mountian Climbers10 Air Squats Strength/Skill 5 Sets: Overhead Squat x 3 Reps OR Front Squat x 3 Reps WOD 8 Minute AMRAP: 7 Shouler to Overhead 135/9521 Air SquatsRead more

Warm-Up 3 Sets: 100 Meter Jog:20 Plank10 Pineapple Pickers WOD Every 5 Minutes For 20 Minutes (4 Sets): 400 Meter Run12 Deadlifts 185/1256 Power Cleans 185/125 Score = Slowest Set Sweat Class Warm-up 3 Sets: 100 meter jog5 air squats10 shoulder taps WOD :45 work/ :30 rest Air squatsSit-upsMan makersRun/ bike/ rowRead more

Warm-Up 3 Sets: 5 DB Strict Press, Each Arm3 Inchworms20 Jumping Jacks Strength/Skill Push Press 10 Minutes to build to a heavy single WOD 12 Minute AMRAP: 8 DB Push Press, Right Arm 50/358 DB Push Press, Left Arm12 Burpees16 Sit-UpsRead more

“Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile RunRead more

Warm-Up 3 Sets: 10 Empty Barbell Deadlifts10 Pineapple Pickers3 Inchworms Strength/Skill Deadlift 10-8-6-4 Weight By Feel WOD Complete the Following For Time: 2,000 Meter Row OR 100 Calorie Bike Sweat Class Warm-up 3 Sets: 20 jumping jacks:15 plank hold10 banded bow and arrow WOD 3 Minute AMRAP 5 deadlifts5 hang cleans5 push press Rest 3 min. 3 Minute AMRAPRow or bike for caloriesOr 500 meter run Rest 3 min. 3 Minute AMRAP 10 lunges10 plank jacks5 burpeesRead more