Warm-up 2:00 bike, row, ski 3 Sets: 10 DB floor press10 OH Tricep Extensions:15 Bar hang Strength/Skill 4 sets: 12 DB Bench press100 Meter D-ball carry12 DB Latteral raises @30115-10 Dips @22X1 WOD 12 Minute AMRAP: 250 Meter row or ski10 Pull-ups10 KBS 70/53Read more

Warm-up 2:00 bike, row, ski 2 Sets: 10 Halo squats10 Ring rows100 Meter jog10 Pineapple pickers Strength/Skill 5 Sets: 3 Hang power cleans + 3 Front squats WOD 4 Rounds for time: 400 Meter run5 Deadlifts @20X125 Sit-ups -Choose a DL weight that can be completed unbroken throughout the workout. Record time, weight. Hybrid Conditioning (5:30) 15 Minute AMRAP: 400 Meter run25 Sit-ups25 Wall balls 14/10 Rest 2 Minutes 15 Minute AMRAP: Bike, caloriesRead more

Warm-up 2:00 bike, row, ski 3 Sets: 3 Inchworms10 OH plate sit-ups:15 Jump rope Strength/Skill Push press 6-6-6-6-6 65% WOD 15 Minute AMRAP: 5 Toes-to-bar10 Deficit Push-ups 45/35 plates20 Double-undersRead more

Warm-up 2:00 bike, row, ski 2 Sets: 10 Goblet squats10 Single arm DB rows/side10 Single arm DB shoulder press/side50′ Halo monster walk Strength/Skill Back squat 6-6-6-6-6 65% WOD For time: 21-15-9 Row or skiAlternating DB snatches 50/35Burpee box jump/step-overs 24/20″Read more

Holiday schedule Saturday – Murph 8:30, 10:00 amSunday – ClosedMonday – Closed WOD Murph For time: 1-mile run100 pull-ups200 push-ups300 air squats1-mile run -Partition the pull-ups, push-ups, and squats as needed.-If you’ve got a 14/20-lb vest or body armor, wear it.Read more