Happy Halloween! Warm-up 2:00 Bike, row, ski 3 Sets: 10 Squats3 Inchworms100 Meter jog WOD Teams of two, one person working at a time, complete three sets for max reps: 2:00 Shuttle run x 25′1:00 Rest2:00 Wall balls 20/141:00 Rest2:00 Bike, calories1:00 RestRead more

Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang10 Samson lunges5 Bottom up KB press10 Ring rows WOD 15 Minute AMRAP: 7 Toes-to-bar7 DB Hang snatches, right arm 50/357 DB Hang snatches, left arm7 DB Facing burpees Accessory 3 Sets: 30 Top down DB bench press5-10 Parallette pass through5-10 Strict supine pull-upsRead more

Wear your costumes Friday & Saturday! Warm-up 2:00 bike, row, ski 2 Sets: 100 Meter jog10 KB deadlifts10 Halo squats:15 HS or plank hold Strength/Skill Clean 12 minutes to build to a heavy single or work on technique WOD 4 Rounds for time: 12 Front squats 135/95400 Meter run Hybrid Conditioning (5:30) For time: 1,500 Meter row100′ Burpee broad jumps100 Air squats1 Mile runRead more

Warm-up 2:00 bike, row, ski 2 Sets: 100 Meter jog10 Pineapple pickers3 Inchworms10 Walking lunges Strength/Skill 3 Rounds, not for time: 200 Meter farmer carry6 Bulgarian split squats/side5-10 Deficit push-ups WOD Every 6 minutes for 18 minutes: 500 Meter row30 KBS 53/35Max rep box step-ups 20″ Hybrid Conditioning (10:30) For time: 1,500 Meter row100′ Burpee broad jumps100 Air squats1 Mile runRead more

Warm-up 2:00 bike, row, ski 3 Sets: :15 Jump rope10 Samson lunges5 Bottom up KB press10 Ring rows Strength/Skill Push press 4-4-4-4-4 80% WOD 12 Minute AMRAP: 3 Wall walks6 C2B pull-ups36 Double-undersRead more