Warm-Up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Air squats:30 Plank10 Ring rows Strength/Skill 5 Sets: 1 Power clean + 1 hang power clean + 4 front squats Choose a weight which can be completed unbroken WOD Row 500 meters for time (max effort) Then, Row the amount of time it took to complete your first effort. Record the distance. Then, Row the distance you completed during your second effort. Record the time it takes. Rest 3 Minutes between each set Score example: 1:40, 480m, 1:45 Compare to: 7/14/2023Read more

Warm-up 2:00 bike, row, ski then, 3 Sets: :15 Leaning rest on rings10 Pineapple pickers:15 Bar hang Strength/Skill 4 Sets, not for time: Ring push-ups x 8-10Strict supine pull-ups x 5-7 WOD EMOM 21 minutes: Min 1|Sit-ups x 10-15Min 2|DB rows x 6 each sideMin 3|Hanstand or plank hold x max timeRead more

Warm-Up 2 Minute Bike or Row 3 Sets: 125 meter row5 bottoms up press10 Banded good mornings Strength/Skill Push Press 5-5-5-5-5 @ 75% WOD 3 Rounds for time: 500 Meter row or ski12 Deadlifts 225/15510 Burpees over the barRead more

Warm-up 2:00 bike, row, ski then, 3 Sets: 10 OH plate sit-ups10 KB deadlifts:15 Squat hold Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 18 Minute AMRAP: 5 Toes-to-bar10 KBS 53/3515 Double-undersRead more

Holiday schedule: No 5 am or 6:30 pm class Monday Warm-up 2:00 bike, row, ski Then… 10 Walking lunges10 Med ball deadlifts10 Walking lunges10 Med ball strict press10 Walking lunges10 Med ball push press Strength/Skill Back squat 7 Sets: 3 reps @ 65% WOD 5 rounds for time: 12 push presses 75/5512 alternating front rack lungesRead more