Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets: 100 Meter Jog5 Bottoms-up KB Press10 Sit-ups10 Pineapple pickers Strength/Skill 3 sets, not for time: 10 Parallette pass throughs100 Meter farmer carry10 Ring push-ups WOD For time: 1,000 Meter row or ski50 KBS 50/35800 Meter run50 Goblet squats40 Calorie bikeRead more

Join us at Samson fest Saturday. Learn more here: https://www.samsonfest.com/ Warm-up 2 minute bike, row, ski then… 2 sets: 10 Ring rows5 Bottoms up kb press20 Single-unders10 DB floor press Strength/Skill Shoulder Press 10@60%8@65%6@70%4@75%3@80%10@50% -Complete 5 DB rows per arm after each set. WOD EMOM 16 minutes for max reps/time: Min. 1 | Max handstand holdMin. 2 | DB Bench press 50/35Min. 3 | Max hang from a pull-up barMin. 4 | Strict pull-ups– Score is total seconds held, total reps completed.– As soon as you rest during the holds, the set is over. Take breaks as needed during PU and bench.Read more

Warm-Up 2 Minute Bike, Row, or Ski Then, 3 Sets 10 Goblet squats10 Ring rows10 Walking lunges:15 Bar hang Strength/Skill Back squat 4-4-4-4 85% WOD 10 Minute AMRAP: 1 Power Clean 155/105lbs2 Box Jump Over 24/20″ jump up, step down/3 Toes to Bar2 Power Cleans4 Box Jump Overs6 Toes to Bar3 Power Cleans6 Box Jump Overs9 Toes to Bar Keep adding 1 rep to the power cleans, 2 reps to the box jump overs, and 3 reps to the toes to bar every round until time expires. Hybrid Functional Fitness Conditioning Every 10 minutes for 30 minutes: 400 Meter run12 Box Jumps800 Meter Ski12 DB Walking lungesRead more

WOD Teams of two, Complete the following for time: 1,000 Meter Row80 Wall balls800 Meter run (together)200′ Burpee broad jumps (split 50′)400 Meter run (together)1,000 Meter skiRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Walking lunges50′ Skipping high knees50′ Running high knees50′ Halo monster walk, right50′ Halo monster walk, left Strength/skill High hang clean @ 50-60% 3 reps EMOM for 8 minutes WOD 18 Minute AMRAP: 100 Meter OH Plate Carry 45/3510 Burpees to Plate10 Plate Ground to Overhead 45/3520 Plate Rows 45/35 Compare to: 1/24/2025 Hybrid Functional Fitness Conditioning (10:30) 5 Rounds: 2 Minute farmer carry1 Minute rest Then, 10 Rounds: 200 Meter run1 Minute restRead more