Warm-Up 4 Sets: 20 Mountain Climbers10 Halo Reverse Lunges8 Halo Monster Walks (4 forward, 4 back, 4 left, 4 right) WOD Complete 9 Rounds for Time: 8 DB Reverse Lunges 50/35 each hand10 DB Deadlifts 50/3510/8 Defecit Push-Ups 50/35 DB’s 20 Minute Time CapRead more

Warm-Up 3 Sets: 10 Pineapple Pickers10 Power Jumps3 Inchworms Strength/Skill Take 15 Minutes to build to a heavy clean or work on technique WOD Dungeness 5 Minute AMRAP: Power Clean & Jerk 135/96 Octopi Open Workout “11.3” 5 Minute AMRAP: Squat Clean & Jerk 165/110Read more

Warm-Up 3 Sets: Row 125 Meters10 KB Deadlifts10 Sit-Ups WOD 18 Minute AMRAP: Row 1,000 Meters40 KBS 53/3520 BurpeesRead more

Warm-Up 3 Sets: 10 Reverse Snow Angels10 Reverse Lunges10 Dynamic Scorpions WOD Complete the following, increasing in weight each EMOM. Rest 2 minutes between each EMOM to add weight. EMOM for 5 Minutes: High Hang Snatch x 3 Reps EMOM for 5 Minutes: Hang Snatch x 2 Reps EMOM for 5 Minutes: Snatch x 2 Reps EMOM for 5 Minutes: Snatch Grip Deadlift x 5 Reps (HEAVY)Read more

Warm-Up 3 Sets: 10 Monster Walks (5 left, 5 right)10 Reverse Lunges10 Dynamic Scorpions Strength/Skill Complete 5 Sets: Back Squat x 4 Reps @22X1Single-Arm DB Rows x 5 Reps, each arm WOD Complete 4 Sets, Not for Time: Dips 5-10 RepsBanded Leg Curls x 20 RepsMedicine Ball Sit-Ups 15 x RepsRead more