Warm-Up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Monster Walks10 Reverse Lunges10 Ring Rows:20 Bar hang Strength/Skill Box Squats 2-2-2-2-2 @ 21X1 WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 10/23/2023Read more

Holiday schedule: 1/1 – closed Strength/Skill 5 Sets: High hang snatch x 3 reps WOD Teams of two, one person working at a time: 30-20-10 Power cleansBike or skiBurpeesRead more

Holiday schedule: 1/1 – closed Warm-up 2:00 bike, row, ski then, 3 sets: 10 Banded good mornings10 Mountain climbers10 Ring rows10 Sit-ups Strength/Skill Tempo deadlifts 7-6-5-4 @ 20X1 WOD EMOM 16 minutes for max reps/time: Min. 1 | Max hollow holdMin. 2 | Max DB bench press 50/35Min. 3 | Max hang from a pull-up barMin. 4 | Max horizontal ring rows Score is total seconds held + total reps completed Perform just one attempt on the holds each minute Use a box to get fully horizontal Scale hollow holds with tuck holdsRead more

Warm-Up 3 Sets: 100 Meter Jog10 Pineapple Pickers8 Reverse Snow Angels5 Bottoms Up KB Press Strength/Skill Shoulder Press 5@65%4@70%3@75%1@85%1@90%1@95-100+%1@100+% WOD Every 6 minutes, for 18 minutes (3 sets) for times: 400 Meter Run15 Push press 75/5510 Box Jumps or Step-Ups 24/20 Score = Slowest time of the 3 setsRead more

Holiday schedule: 1/1 – Closed Warm-Up 2:00 Bike, Row, Ski Then, 3 Sets: 10 Monster Walks10 Reverse Lunges10 Ring Rows:20 Bar hang Strength/Skill Box Squats 3-3-3-3-3 @ 21X1 WOD For time: 40-30-20-10 KBSRow or ski, caloriesRead more