Warm-Up 2 Minute Bike or Row 3 Sets: 20 Single-unders3 Inchworms5 Push-ups Strength/Skill 3 Sets: Barbell row x 6 repsDB Bench press x 10 reps WOD 20 Minute AMRAP: 1,000 Meter row Then, with the remaining time… 20 Single DB box step-ups 20″ 50/3520 Sit-ups20 Double-undersRead more

Warm-Up 2 Minute Bike or Row 3 Sets: 10 PVC pass through lunges10 Mountain Climbers10 Goblet squats Strength/Skill Push Press 6-6-6-6-6 @ 65% WOD Complete 2 Sets For Max Reps: 1:00 Ski For CaloriesRest 1:001:00 Power Snatch 75/55Rest 1:001:00 Wall Balls 20/14Rest 1:00 Compare to:8/11/2023Read more

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