Warm-up 2:00 bike, row, ski Then… 3 Sets: 10 Goblet squats10 Pineapple pickers:15 Bar hang3 Inchworms Strength/Skill Back squat 5 Sets: 2 reps @ 85% WOD For time: 50-40-30-20-10Air squats10-10-10-10-10Push press 95/65Read More

Strength/Skill 5 Sets: Snatch x 2 reps 85% WOD Teams of two, one person working at a time: 5 Minutes: Ski for calories Rest 1 minute 5 Minutes: Wall balls 20/14 Rest 1 minute 5 Minutes: Ground to overhead 135/95Read More

Warm-up 3:00 bike, row, ski Then… 3 Sets: 100 Meter jog10 PVC OHS:20 Bar hang20 Mountian climbers Strength/Skill Overhead squat or Front squat 7-7-7-7 weight by feel WOD 15 Minute AMRAP: 400 Meter run5 Hang power cleans 155/10510 Burpees over the barRead More

Warm-up 3:00 bike, row, ski Then… 3 Sets: 100 Meter jog:20 Front leaning rest3 Inchworms50′ Skipping high knees Strength/Skill 4 sets, not for time: Wall walks x 3 repsDips x 5-10 repsBroad jump x 3 reps WOD 4 Sets for max reps: :30 KBS 53/35:30 rest:30 Ring push-ups:30 rest:30 Sit-ups:30 restRead More

Warm-up 3:00 bike, row, ski Then… 3 Sets: :20 tuck hold10 Scapular pull-ups10 KB presses, each arm10 Pineapple pickers Strength/Skill Push jerk 5-5-5-5 from the rack, weight by feel WOD 8 Minute ARMAP: 5 Deadlifts 5/3 Strict Pull-ups Pick a weight which is challenging but can be completed unbroken throughout the entire workout. Score =...Read More

Warm-up 3:00 bike, row, ski Then… 3 Sets: 10 Sampson lunges10 mountain climbers3 Inchworms10 Pineapple pickers WOD Every 5 minutes, for 30 minutes (3 sets of each) for times: Station 1 – 500 Meter Row 4 DB Man makers 50/35Station 2 – 20 Calorie bike 14 Front rack lunges 95/65 Example: Station 1 0:00-5:00Station 2...Read More

Warm-up 2:00 bike, row, ski Then… 3 Sets: 10 Goblet squats10 Pineapple pickers:15 Bar hang Strength/Skill Back squat 5 Sets: 3 reps @ 80% WOD Complete 3, 4 minute AMRAP’s 40 Double-unders20 BurpeesToes-to-bar x max repsRest 1 minute between eachRead More

Strength/Skill 4 Sets: Snatch x 3 reps 80% WOD Teams of two, alternate movements to complete as many rounds and reps as possible in 18 minutes: 3 Strict Handstand Push-Ups6 Burpee Pull-Ups9 Goblet Squats 70/5312 Push-Ups10 Calories of bike or skiRead More

Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog50′ Skipping high knees5 Strict knees to schest WOD 20 Minute AMRAP: 400 Meter run1 Clean (heavy)15 Toes-to-bar -Choose a weight that’s challenging but can be completed without missing any reps-Score = Rounds, total weight accumulated. Subtract the weight of any missed reps from your total.Read More

Warm-up 2:00 bike, row, ski then, 3 Sets: 20 Single-unders:15 Front leaning rest on rings:15 Bar hang Strength/Skill 4 Sets, not for time: Wall walks x 1-3 repsRing push-ups x 10 repsStrict supine pull-up x 5-10 reps WOD 5 Minute AMRAP: 100 Meter farmers carry 70/5350 Double-unders Rest 2 minutes 5 Minute AMRAP: DB Man...Read More