Warm-up 2:00 bike, row, ski 3 sets: 10 PVC pass through lunges:15 HS or plank hold20 Banded pull aparts Strength/Skill 5 Sets: High hang snatch x 5 WOD 4 Rounds for time: 10 Power snatches 75/5512 Burpees over the barRead More

Warm-up 2:00 bike, row, ski 3 sets: 10 Air squats10 Sit-ups100 Meter farmer carry WOD Every 90 seconds, for 30 minutes (5 sets of each): Station 1|10 Toes-to-barStation 2|12/10 Calories of Assault BikeStation 3|100 Meter D-ball carryStation 4|15-20 Wall balls 20/14Read More

Warm-Up 2:00 bike, row, ski 3 Sets: :15 Bar hang:15 HS or plank hold8 Reverse Snow Angels Strength/Skill Shoulder Press 10 @ 55%8 @ 60%6 @ 65%4 @ 70%4 @ 75% -Complete 5 DB rows per arm after each set. WOD For time: 2,000 Meter row or ski20 Single arm DB push press 50/3575 Double-unders15...Read More

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats20 Mountain climbers10 Pineapple pickers10 Ring rows Strength/skill Back squat 3-3-3-3-3 85% WOD 9 Minute AMRAP: 12 KB goblet box step-ups 53/35 20″10 Pull-upsRead More

WOD In teams of two, complete as many rounds and reps as possible in 20 minutes of: 400 Meter Run (together)30 KBS each while partner holds Leaning Rest on Rings20 Goblet squats each while partner holds bar hang10 Wall Walks (5 each)Read More

Warm-up 2:00 bike, row, ski 3 sets: 10 Sit-ups5 Single arm ring rows/arm10 Pineapple pickers WOD Every 4 minutes, for 32 minutes (8 sets) for times: 400 Meter Row or ski8 Alternating Dumbbell Snatches 50/356 Toes-to-bar Score = slowest setRead More

Warm-up 2:00 bike, row, ski 3 sets: :15 Jump rope10 Banded good mornings10 PVC passthroughs Strength/Skill Deadlift 11-9-7-5-4 @20X1 Try to increase form last week WOD 12 Minute AMRAP: 10 Push press 95/6520 Air squats30 Doulble-undersRead More

Holiday schedule: 12/31 – No 5:30, 6:30 pm 1/1 – Closed Warm-up 2:00 bike, row, ski 3 sets: :15 Jump rope20 Mountain climbers10 Pineapple pickers10 Ring rows Strength/Skill 4 sets, not for time: 100 Meter farmer carry10-15 Ring push-ups WOD 20 Minute AMRAP: 100 Meter run7 Hang power cleans 135/957 Burpees over the bar15 sit-upsRead More

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats20 Mountain climbers10 Pineapple pickers10 Ring rows Strength/skill Back squat 4-4-4-4-4 80% WOD Four rounds for time: 500 Meter row or ski12 Thrusters 95/657/5 Strict Pull-UpsRead More

WOD Teams of two, one person working at a time, 3 Sets for max reps: 1:30 Bike (switch at :45):30 Rest1:30 Burpee box jump or step-up 20″:30 Rest1:30 Front squats 135/95:30 Rest1:30 Push-ups:30 RestRead More