Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Sit-ups10 Walking lunges10 DB floor press Strength/Skill 4 Sets: 20 Alternating top down DB bench press10-15 V-ups or tuck-ups50′ DB walking lunge WOD 5 Rounds for max reps: :30 Deficit push-ups 45/35:30 Rest:30 Wall balls 20/14:30 Rest:30 Shuttle run x 25′:30 Rest Hybrid Conditioning (10:30) 3 Rounds for time: 400 Meter run25′ Db walking lunge500 Meter row25 Wall balls20 Calorie bike20 Push-upsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows3 Inchworms5 Bottoms up KB press/side:15 Jump rope Strength/Skill Push press 4-4-4-4-4 80% WOD 15 Minute AMRAP: 5/3 Strict Pull-ups10 Box jumps or step-ups 24/2015 Russain KBS 70/53Read more

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk:15 HS or plank hold10 Pineapple pickers:15 jumps rope Strength/Skill Back squat 4-4-4-4-4 80% WOD For time: 30-20-10 Row/ski caloriesAlternating DB snatches 50/35Double-undersRead more

Warm-up 3 Sets: 10 Ring rows10 Samson lunges:15 Bar hang WOD Teams of two, one person working at a time, complete a 25 Minute AMRAP: 16 Pull-ups20 Front squats 115/10530 Calorie row -Perform front squats from the ground.Read more

CrossFit Kids, ages 6-12. Register HERE Warm-up 2:00 bike, row, ski 2 Sets: :15 Bar hang10 PVC pass through lunges10 OH banded tricep extensions10 Pineapple pickers WOD For time: 400 Meter farmer carry 70/5340 Burpees40 Calorie bike 17 Minute time cap Accessory 3 sets: 5-10 Paralette pass throughs10 Double DB rows Followed by… 3 sets: 15 DB waiters curl 15 Anchored feet sit-upRead more