Warm-Up 2:00 bike, row, ski 3 sets: 100 Meter jog10 Dynamic scorpions10 Pineapple pickers20 Mountain climbers WOD Every 2 minutes, for 32 minutes (4 sets): Station 1 – 100 Meter Dball carry 100/70Station 2 – 100 Farmer carry 70/53Station 3 – 18/16 Calories of Assault BikeStation 4 – 350 Meter rowRead more

Warm-Up 2:00 bike, row, ski 3 sets: 100 Meter jog3 Inchworms10 Step downs20 Mountain climbers Strength/Skill High hang clean 3-3-3-3-3 60% WOD 12 Minute ARMAP: 6 Toes-to-bar12 Alternating pistols14 Alternating DB snatches 50/35Read more

Warm-Up 2:00 bike, row, ski 3 Sets: :20 Paloff hold/side5 Bottoms up KB press20 Banded pull-aparts Strength/Skill Push press 3-3-3-3-3 80% WOD 3 Sets for max reps: 1:00 Burpee pull-ups:30 Rest1:00 KBS 53/35:30 Rest1:00 Ski, calories:30 RestRead more

Warm-Up 4:00 bike, row, ski 3 sets: 100 Meter jog3 Inchworms10 Air squats20 Mountain climbers Strength/Skill High hang snatch 3-3-3-3-3 60% WOD “Newport Crippler” Complete the following for time: 30 Back Squats 225/1551 Mile Run Compare to: 9/6/2025Read more

Warm-Up 4:00 bike, row, ski 3 sets: 3 Inchworms10 Ring rows20 Mountain climbers WOD Teams of two, alternate full rounds to complete 30 rounds for time: 3 Hang power cleans 135/953 Push jerks3 BurpeesRead more