WOD EMOM for 12 minutes Station 1 | Strict HSPU x 5-7Station 2 | Sit-ups x 15Station 3 | Bike x 8 Cals Rest 2 minutes EMOM for 12 minutes Station 1 | Dips x 10Station 2 | Strict Pull-ups x 5Station 3 | DB deadlifts x 10Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass through lunges:15 Bar hang10 Pineapple pickers Strength/Skill 6 Sets: 1 Hang power snatch + 1 Power snatch Choose a weight you can perform reps unbroken WOD 4 Rounds for time: 500 Meter row or ski40 Box step-ups 24/20Read more

Warm-Up 2 Minute Bike, Row, Ski 3 Sets: 20 Banded Pull-aparts10 Pineapple Pickers:20 Plank or HS Hold5 Bottoms Up KB Press Strength/Skill 10 minutes to work on gymnastics skills of your choice 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: 8/4/2023Read more

Happy Halloween! Wear your costume to class. Warm-up 2:00 bike, row, ski then, 3 Sets: 100′ Pec walk10 Ring rows20 Single-unders5 Bottoms up KB press Strength/Skill 5 Sets: 8 Bench press @60-65%8 Barbell row WOD 4 Rounds for time: 10 Hand release Push-ups15 Hang power cleans 115/7520 Double-unders 10 Minute time capRead more

Warm-up 2:00 bike, row, ski then, 3 Sets: 10 Goblet squats10 Halo monster walks:15 Bar hang Strength/Skill Back squat 6-6-6-6 70% WOD “Jackie” Complete the following for time: 1,000 meter Row50 Thrusters (45/35 lb bar)30 Pull-Ups Compare to: 1/23/2023Read more