Warm-up 2:00 bike, row, ski 3 sets: 10 Dynamic scorpions20 Mountain climbers20 Banded pull aparts Strength/skill Bench press 12-10-8-6 weight by feel WOD Open workout “12.1” 7 Minute AMRAP: Burpees to a 6″ targetRead more

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats:20 jump rope10 Pineapple pickers10 Ring rows Strength/skill Back squat 5 75%4 80%4 85%4 85% WOD Five rounds for time of: 10 pull-ups10 Single-DB push presses 50/3520 Double-unders Split between arms as neededRead more

Warm-up 4:00 bike, row, ski 3 sets: 10 Squats10 Ring rows10 Sit-ups WOD Teams of two, alternate full rounds for 20 minutes: 15 KBS 53/3510 Wall balls 20/14Read more

Warm-up 2 minute bike, row, ski then… 3 sets: 10 Sampson lunges5 Strict pull-ups/10 ring rows20 Mountain climbers Strength/Skill 5 Sets: Clean x 3 reps @ 75% WOD Teams of two, one person working at a time, complete the following for time: Row 5k (switch every 250 meters) *Worried about finding a partner? This can also be done solo, resting 1:00 after each effort.Read more

Warm-up 2 minute bike, row, ski then… 3 sets: 20 Banded pull aparts10 PVC pass through lunges:20 Bar hang 10 Squats Strength/Skill 5 Sets: Snatch x 3 reps @ 75% WOD Every 4 minutes for 20 minutes (5 sets): 8 Toes-to-bar8 Front squats 115/758 Burpees over the bar score = slowest setRead more