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

Warm-Up 3 Sets: 125 Meter Row8 Reverse Snow Angels10 Air Squats3 Icnhworms WOD 16 Minute AMRAP: 1000 Meter Row Then, with the remaining time, complete 7 Hang Power Cleans 135/955 Thrusters 135/955 Burpees Over the BarRead more

Warm-Up 3 Sets: 10 Knee Hug to Lunge10 Calf Raises10 Stationary Skipping High Knees WOD Complete the Following for Time: 800 Meter Run25 Burpees1,000 Meter Row25 BurpeesRead more