Skill Work Pre- and post-workout accessory 1 set: Max strict pull-ups - Perform one set before and one set after the workout 260201 For time: - RX - 3 rounds for time: 400/500-m row 40 AbMat sit-ups 30 alternating DB snatches (35/50 lb) - INTERMEDIATE - 3 rounds for time: 400/500-m row 30 AbMat sit-ups...Read More

260104 For time with a partner: - RX - 6 rounds for time with a partner: 16 back squats (125/185 lb) 6 rope climbs - INTERMEDIATE - 6 rounds for time with a partner: 16 back squats (95/135 lb) 2 rope climbs - BEGINNER - 6 rounds for time with a partner: 16 back squats...Read More

260103 AMRAP - RX - AMRAP 20 with a partner: 25 box jump-overs (20/24 in) 25 power snatches (65/95 lb) 25 overhead squats (65/95 lb) 25 v-ups 25-cal bike - Step down from the box. - INTERMEDIATE - AMRAP 20 with a partner: 25 box jump-overs (20/24 in) 25 power snatches (55/75 lb) 25 overhead...Read More

Pre-workout strength EMOM 8: 1 deadlift - Build to a heavy single. 251226 AMRAP - RX - AMRAP 8: 2 wall walks 2 deadlifts (205/315 lb) - INTERMEDIATE - AMRAP 8: 2 wall walks 2 deadlifts (125/185 lb) - BEGINNER - AMRAP 8: 2 inchworm + push-ups 2 deadlifts (55/75 lb) - MASTERS 55+ -...Read More

Merry Christmas! Feel free to do the following At Home WOD. At Home - AT-HOME - AMRAP 14: 60 alternating single-leg squats 50 sit-ups 40 single-dumbbell thrusters (20/35 lb) 30 dumbbell power cleans (35/50 lb) 20 dumbbell squats 10 wall walks - Use one dumbbell for the thrusters. - Use two dumbbells for the cleans...Read More

251219 For time: - RX - 3 rounds for time: 400/500-m row 21 burpees 15 box jump-overs (24/30 in) - INTERMEDIATE - 3 rounds for time: 300/400-m row 21 burpees 15 box jump-overs (20/24 in) -BEGINNER- 3 rounds for time: 200/300-m row 12 burpees 10 box step-overs (20/20 in) - MASTERS 55+ - 3 rounds...Read More

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