Warm-Up 4 Sets: 20 Jumping Jacks10 Pineapple Pickers10 KB Deadlifts WOD Complete the Following for Time: 800 Meter Run30 Kettle Bell Swings 53/3530 Burpees20 Kettle Bell Swings20 Burpees10 Kettle Bell Swings10 Burpees5 Kettle Bell Swings5 BurpeesRead more

Warm-Up 3 Sets: 10 Halo Squats10 PVC Passthrough Halo Reverse Lunges20 Mountain Climbers Strength/Skill Dungeness Front Squat 7-7-7-7 – From the Ground Octopi Overhead Squat – From the Ground 7-7-7-7 WOD 8 Minute AMRAP: 8 Hang Power Snatch 95/6512 Goblet KB Reverse Lunge 53/35Read more

Warm-Up 3 Sets: :20 Bar Hang or Ring Hang10 Shoulder Taps10 Sit-Ups20 Jumping Jacks Strength/Skill Complete 3 Sets, Not For Time: Toes-to-Rings or Toes-to-Bar x 5-10 RepsSingle Arm DB Row x 6 Reps, each armMountain Climbers or Grass Hoppers x 20 Reps WOD Dungeness Complete the Following for Time: 60 Burpee Pull-Ups, Bar or Rings 10 Minute Time Cap ______________________________________________________________________________ Octopi Complete the Following for Time: 30 Burpee Ring Muscle-Ups 10 Minute Time CapRead more

Warm-Up 3 Sets: 125 Meter Row7 Light Back Squats – Add a little each set10 Pineapple Pickers WOD “Ned“ 7 rounds for time of:11 body-weight back squats1,000-meter row 38 Minute Time CapRead more

Don’t forget to add yourself to the wait list if your class is full! Warm-Up 3 Sets: 20 Single-Unders5 Strict Shoulder Press10 Knee Hug to Lunge20 Jumping Jacks Strength/Skill EMOM for 10 Minutes: 2 Power Cleans + 2 Push Jerks WOD Complete 5 Rounds for Time: 30 Double-Unders12 Defecit Push-Ups 45/25lb platesRead more