Warm-up 2:00 bike, row, ski 3 sets: 10 Dynamic scorpions20 Mountain climbers20 Banded pull aparts Strength/skill Bench press 10-8-6-4 weight by feel WOD 14 Minute AMRAP 7 Burpees14 Single DB box step-ups 20″21 Alternating DB snatch 50/35Read More

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats10 Pineapple pickers10 Ring rows:15 Bar hang Strength/skill Back squat 5 75%4 80%3 85%2 90% WOD 3 Rounds for time: 15 C2B pull-ups15 KBS 70/53Read More

Warm-up 4:00 bike, row, ski 3 sets: 10 DB shoulder press:15 bar hang10 ring rows WOD Teams of two, alternate movements for 20 minutes 7 Cal bike or ski5 Strict pull-ups7 Burpees5 Shoulder to overhead7 KBSRead More

Warm-up 2:00 bike, row, ski 3 sets: 10 PVC lunges10 Sit-ups20 ring rows Strength/skill Snatch 3-3-3-3 80% WOD For time: 75 air squats25 V-ups50 step-ups 20″25 V-ups75 air squatsRead More

Warm-up 2:00 bike, row, ski 3 sets: 10 Sampson lunges10 Sit-ups20 ring rows Strength/skill Clean 3-3-3-3 80% WOD For time: 60 wall-ball shots 20/1450 push-ups40 toes-to-barsRead More

Warm-up 2:00 bike, row, ski 3 sets: 10 Sampson lunges20 Mountain climbers20 Banded pull aparts Strength/skill 4 Sets: 100 Meter farmer carrySupine barbell rows x 10 WOD 5 rounds for time: 20 Cal row15 Front-rack lunges 75/55Read More

Warm-up 2:00 bike, row, ski 3 sets: 10 Dynamic scorpions20 Mountain climbers20 Banded pull aparts Strength/skill Bench press 12-10-8-6 weight by feel WOD Open workout “12.1” 7 Minute AMRAP: Burpees to a 6″ targetRead More

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats:20 jump rope10 Pineapple pickers10 Ring rows Strength/skill Back squat 5 75%4 80%4 85%4 85% WOD Five rounds for time of: 10 pull-ups10 Single-DB push presses 50/3520 Double-unders Split between arms as neededRead More

Warm-up 4:00 bike, row, ski 3 sets: 10 Squats10 Ring rows10 Sit-ups WOD Teams of two, alternate full rounds for 20 minutes: 15 KBS 53/3510 Wall balls 20/14Read More

Warm-up 2 minute bike, row, ski then… 3 sets: 10 Sampson lunges5 Strict pull-ups/10 ring rows20 Mountain climbers Strength/Skill 5 Sets: Clean x 3 reps @ 75% WOD Teams of two, one person working at a time, complete the following for time: Row 5k (switch every 250 meters) *Worried about finding a partner? This can...Read More