Warm-Up 3 Sets: 100 Meter Jog10 Pineapple Pickers5 Bottoms Up KB Press, Each Arm4 Dynamic Pigeons WOD 20 Minute AMRAP: 3 Push Jerks 155/1056 C2BPull-Ups12 Deadlifts 155/10524 Air SquatsRead more

Warm-Up 3 Sets: 100 Meter Jog3 Inchworms20 Jumping Jacks Strength/Skill Complete 5 Sets: Clean x 3 Reps @80% WOD 12 Minute AMRAP: 10 Hang Power Clean 135/9510 Burpees400 Meter Run Sweat Class Warm up 3 Sets: 2- Multi directional lunges20 jumping jacks5 DB deadlifts WOD 24 min AMRAP: :30 work/ :30 rest DeadliftsLateral lungesPush PressMountain climbers/ grasshoppersRead more

Warm-Up 3 Sets: :30 Plank Hold10 Lunges100 Meter Jog WOD 20 Minute AMARAP: 5 Burpees10 Alternaitng Pistols (Scale with Reverse Lunges)5 Strict HSPU (Scale with 2 Wall Walks)10 V-Ups (scale with tuck-ups or situps)Read more

Warm-Up 3 Sets: 20 Jumping jacks:15 Squat hold3 Inchworms5 Burpees Strength/Skill Complete 4 sets of: 100 Meter Farmer CarryHigh Box Jumps x 3 Reps (perform as singles, no rebounding) WOD “Newport Crippler“ Complete the following for time: 30 Back Squats 225/1551 Mile Run Sweat Class Warm up 3X 10 banded side steps10 banded squats3 inchworms WOD Complete the workout two times 5 min. AMRAP 12 DB step ups12 toes to bar/ toes to post12 plank jacksRest :90 5min. AMRAP 6 squat jumps6 burpees12 mountain climbersRest :90Read more

Warm-Up 3 Sets: 100 Meter Jog10 jumping Jacks5 Yogi Push-Ups Strength/Skill 5 Sets: 3 Push Press + 3 Push Jerk WOD Complete 2 Sets for Max Reps: 2:00 of Man Makers 50/35Rest 1 Minute2:00 of Pull-UpsRest 1 Minute2:00 of Hand Release Push-UpsRest 1 MinuteRead more