Warm-Up 3 Sets: 125 Meter Ski or Row10 Pineapple Pickers10 Air Squats20 Mountain Climbers WOD In teams of two, one person working at a time, complete the following for time: 1,200 Meter Ski40 Burpees100 Wall Balls 20/1440 Burpees100 KBS 50/351,200 Meter Row 22 Minute Time CapRead more

Warm-Up 3 Sets: 10 PVC Passthrough Lunges:30 Plank or Handstand Hold:15 Bar Hang Strength/Skill Snatch Complete 5 Sets: Mid Thigh + Hang Below Knee + Ground Weight by feel WOD Complete the Following For Time: 21-15-9 Toes-to-BarAlternating Single Arm DB Snatch 50/35Read more

Warm-Up 3 Sets: 5 Calorie Ski10 Ring Rows10 Pineapple Pickers10 Revere Lunges WOD Complete 5 Rounds For Max Calories: 1 Minute SkiRest 1 Minute1 Minute BikeRest 1 Minute1 Minute RowRest 1 MinuteRead more

Warm-Up 3 Sets: 5 Calorie Bike or Row5 Bottoms-up KB Press10 Goblet Squats20 Banded Pull-aparts Strength/Skill 5 Sets: Push Jerk x 5 Reps WOD Complete 4 Rounds For Time: 10 Deadlifts 225/15520 Air Squats40 Double-Unders 13 Minute Time CapRead more

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