Warm-up 2:00 bike, row, ski 3 Sets: 5 Up-downs10 Sit-ups10 Ring rows WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 40 Calorie row30 Deadlifts 225/15520 Burpee pull-upsRead more

Warm-up 2:00 bike, row, ski 3 Sets: :15 Jump rope10 Halo squats10 Ring rows:!5 HS or plank hold Strength/skill 10 Minutes to work on gymnastics skills of your choice WOD 15 Minute AMRAP: 10 Back squats 135/9520 Sit-ups40 Double-undersRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 KB deadlifts10 Sit-ups:15 Bar hang Strength/skill 3 Rounds, not for time: 6 Supinated barbell rows24 Top down alternating DB bench pressMax HS or plank hold WOD 20-15-10 reps for time of: Toes-to-barAlternating DB snatch 50/35Burpees Hybrid Conditioning (5:30) 25 Minute AMRAP: 3-6-9-12 etc… Bike, caloriesBurpeesKBS 50/35Read more

No 10:30 am class 8/17 – 8/28 due to vacations Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog:15 Bar hang10 Ring rows10 DB Shoulder press Strength/skill Snatch 12 Minutes to build to a heavy single or work on technique WOD 18 Minute AMRAP: 500 Meter row20 KB deadlifts 70/5320 Walking lunges100 Meter suitcase carry 70/53Read more

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Skipping high knees:15 HS or plank hold10 Samson lunges5 Single arm DB press/side Strength/Skill Push jerk 3-3-3-3-3 85% WOD 12 Minute AMRAP: 400 Meter run5 Hang power cleans 155/10510 V-upsRead more