Warm-Up 3 Sets: 125 Meter Row3 Burpees:20 Bar or Ring Hang WOD Complete the Following for Time: Row 1,500 Meters30 Burpee Pull-ups (rings or bar)Row 1,000 Meters20 Burpee Pull-upsRow 500 Meters10 Burpee Pull-upsRead more

Warm-Up 3 Sets: :20 Bar Hang10 Sit-Ups20 Shoulder Taps3 Inchworms WOD Dungeness 17 Minute AMRAP: 6 Toes-to-Rings (scale with knees to chest or toes to post)3 DB Hang-to-Overhead 45/303 DB Hang-to-Overhead10 Sit-Ups Octopi 6 Toes-to-Bar3 DB Hang-to-Overhead 70/503 DB Hang-to-Overhead10 Sit-UpsRead more

Warm-Up 3 Sets: 3 Inchworms5 Empty Barbell Front Squats10 Shoulder Taps Strength/Skill EMOM for 12 Minutes (6 Sets): Minute 1 – Front Squats x 3 RepsMinute 2 – Handstand Hold (free standing x 5 attempts, wall x 30 seconds) or Plank Hold x 30 Seconds WOD 9 Minute AMRAP: 10 Front Rack Lunges 95/657 BurpeesRead more

Warm-Up 3 Sets: 5 Cal Row20 Single Unders5 Snatch Grip Push Press5 Hang Snatch High Pulls Strength/Skill Snatch (Power or Full) 3 Sets: High Hang Snatch x 3 Reps 2 Sets: Snatch from Below the Knee x 2 Reps 2 Sets: Snatch x 2 Reps WOD Complete the following for Time: 60-40-20 Calorie RowDouble-UndersRead more

Warm-Up 3 Sets: 10 Sit-Ups20 Mountain Climbers10 Pineapple Pickers Strength/Skill Deadlift Take 12 Minutes to build to a heavy triple. WOD Every 2 Minutes for 10 Minutes (5 sets): 3 Deadlifts (70% of today’s heavy triple)15 Push-Ups15 Air Squats Score = slowest setRead more