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 squats (55/75 lb) 25 v-ups 25-cal bike - Step down from the box. - BEGINNER - AMRAP 20 with a partner: 25 box step-overs (12/20 in) 25 hang power snatches (35/45 lb) 25 overhead squats (35/45 lb) 25 knee tucks 25-cal bike - Step down from the box. - MASTERS 55+ - AMRAP 20 with a partner: 25 box jump-overs (20/24 in) 25 power snatches (45/65 lb) 25 overhead squats (45/65 lb) 25 v-ups 25-cal bike - Step down from the box. - Step or jump up onto the box.Read more

Pre-workout skill 3 sets: :30 single-unders :30 rest :30 running-step single-unders :30 rest :30 double-unders :30 rest - Build to a challenging skill. 260102 For time: - RX - For time: 21 ring dips 42 AbMat sit-ups 50 double-unders 15 ring dips 30 AbMat sit-ups 50 double-unders 9 ring dips 18 AbMat sit-ups 50 double-unders - INTERMEDIATE - For time: 15 ring dips 42 AbMat sit-ups 35 double-unders 12 ring dips 30 AbMat sit-ups 35 double-unders 9 ring dips 18 AbMat sit-ups 35 double-unders - BEGINNER - For time: 15 foot-assisted ring dips 30 AbMat sit-ups 35 single-unders 12 foot assisted ring dips 24 AbMat sit-ups 35 single-unders 9 foot assisted ring dips 18 AbMat sit-ups 35 single-unders - MASTERS 55+ - For time: 15 ring dips 42 AbMat sit-ups 35 double-unders 12 ring dips 30 AbMat sit-ups 35 double-unders 9 ring dips 18 AbMat sit-ups 35 double-undersRead more

Happy New Year! Enjoy the following At Home WOD. At Home - AT-HOME - For time: 42 DB deadlifts (35/50 lb) 21 pike push-ups 30 DB deadlifts 15 pike push-ups 18 DB deadlifts 9 pike push-ups - Use two dumbbells.Read more

250131 For time: -RX- 5 rounds for time: 400-m run 400/500-m row - INTERMEDIATE - 4 rounds for time: 400-m run 400/500-m row -BEGINNER- 3 rounds for time: 400-m run 400/500-m row - MASTERS 55+ - Same as Rx'dRead more

251230 4 x AMRAP 4: - RX - 4 x AMRAP 4: 3 hang power cleans (95/135 lb) 6 shoulder-to-overheads 9 lateral burpees over the bar 12 pull-ups - Rest 2:00 between rounds. - INTERMEDIATE - 4 x AMRAP 4: 3 hang power cleans (65/95 lb) 6 shoulder-to-overheads 9 lateral burpees over the bar 6 pull-ups - Rest 2:00 between rounds. - BEGINNER - 4 x AMRAP 4: 3 hang power cleans (35/45 lb) 6 shoulder-to-overheads 9 lateral burpee bar step-overs 6 jumping pull-ups - Rest 2:00 between rounds. - MASTERS 55+ - 4 x AMRAP 4: 3 hang power cleans (65/95 lb) 6 shoulder-to-overheads 9 lateral burpees over the bar 12 pull-ups - Rest 2:00 between rounds.Read more