Warm-up 2:00 Bike, Row, Ski 3 Sets: 10 KB Deadlifts10 KB Goblet Squats:15 Goblet Squat Hold10 Sit-Ups Strength/Skill 5 Sets: 1 Power Clean + 1 Hang Clean + 4 Front Squats Complete all 5 sets at a weight which can be completed unbroken WOD Complete 7 Rounds For Time: 20 Double-Unders10 Alternating Single Arm DB...Read More

Warm-Up 1 set::30 row (easy pace)20 Mountain Climbers 1 set::30 row (moderate pace)10 Pineapple Pickers 1 set::30 row (moderate pace)10 Inchworms 1 set::30 row (fast pace):30 Plank or HS Hold Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD 20 Minute AMRAP: 21 Calorie Row or Ski15 KBS 70/539 BurpeesRead More

Warm-Up 2 Minute Bike, row, ski Then, 50 ft of each: JogSkipping high kneesLateral shuffleWalking LungesBear crawlBroad jumpInchworm Strength/Skill 3 Sets, not for time: 100 meter D-Ball CarrySingle Arm DB Row x 8 Reps WOD Every 5:00 for 15 minutes: 800 meter runMax reps DB box step-ups 20/24″ 50/35– Use one DB.Read More

Warm-Up 2:00 Bike, Row, Ski 3 Sets: 20 Banded Pull Aparts:15 Supine Bar Hang:30 Superman Hold Strength/Skill Bench Press 10-10-10-10-10 WOD Complete 4 Sets For Max Reps: :30 Pull-Ups:30 Rest:30 Sit-Ups:30 Rest:30 Wall Walks:30 RestRead More

Holiday Schedule 8:30 Sweat 9:30, 10:30 Open Gym3:30, 4:30, 5:30 Warm-Up3:00 Bike, Row, Ski 3 Rounds: :20 Bar Hang:20 Palloff Hold3 Inchworms10 Goblet Squats10 Mountain Climbers Strength/Skill Back Squat6-6-6-6 @75% WOD 8 Minute AMRAP: 5 Ground to Overhead 155/10510 Burpees Over-the-BarRead More

Strength/Skill Snatch 5 Sets: 1 Below Knee + 2 From Ground @ 70% WOD Teams of two, one person working at a time, complete the following for time: 100 Calorie Bike50 Burpee Pull-ups50 Partner Med Ball Sit-ups100 Calorie RowRead More

Warm-up 2:00 Bike, Row, Ski 3 Sets: 10 KB Deadlifts10 KB Goblet Squats:15 Goblet Squat Hold10 Sit-Ups Strength/Skill 5 Sets: 1 Power Clean + 2 Hang Cleans + 3 Front Squats Complete all 5 sets at a weight which can be completed unbroken WOD Complete 4 Sets: :30 Ski, CaloriesRest :30:30 Wall Balls 20/14Rest :30:30...Read More

WOD Complete 5 sets, not for time: Bench Press x Max Unbroken Reps1:00 Rope Climbs x Max Reps Rest as needed between movement and sets Score = weight moved, repsRead More

Warm-Up 2 Minute Bike, row, ski Then, :20 Bar Hang:20 Plank or HS10 Walking Lunges10 Ring Rows Strength/Skill 3 Sets, Not For Time: Strict Pull-ups x 5-10Wall Walks x 3High Box Jumps x 1.1.1 WOD Complete 3 Rounds For Time: 7 Toes-to-Bar7 Back Rack Lunges 95/6510 V-Ups 75/557 Front Rack Lunges 95/6515 Sit-Ups10 Push Press...Read More

Warm-Up 2 Minute Bike, row, ski Then, 50 ft of each: JogSkipping high kneesLateral shuffleWalking LungesBear crawlBroad jumpInchworm Strength/Skill Push Jerk 10 Minutes to build to a heavy single or work on technique WOD Every 3:00 for 7 sets: 200 meter run Score = Slowest SetRead More