Warm-up 2:00 bike, row, ski 3 Sets: :30 Jump rope10 Sampson lunges10 Goblet squats10 Pineapple pickers Strength/skill Back squat 10 sets: 3 reps 75% WOD 3 rounds for time: 50 double-unders12 deadliftsFinish with…800-m run Choose a weight you can complete 12 reps unbroken Score = time, weightRead more

WOD Teams of two, one person working at a time: 800 Meter medicine ball run60 Goblet reverse lunges60 Burpee pull-ups400 Meter medicine ball run60 Partner medicine ball sit-ups60 KBS800 Meter medicine ball runRead more

Warm-Up 2:00 bike, row, ski 3 Sets: 10 DB floor press10 Sit-ups10 PVC pass through lunges10 Ring rows Strength/Skill Snatch 3 65%3 70%3 75%3 80%3 70% WOD 5 Sets, not for time: 3 Bench press10 Parralette pass throughs8 Single arm DB row/arm100 Meter farmer carryRead more

Warm-Up 2:00 bike, row, ski 3 Sets: 3 Inchworms100 Foot single arm bottoms up carry20 Plank shoulder taps:15 Bar hang Strength/Skill Overhead squat or Front squat 7-7-7-7-7 Weight by feel WOD 15 Minute AMRAP: 30 Double-unders15 Push press 95/6520 wall balls 20/14Read more

Warm-Up 2:00 bike, row, ski 2 Sets: 200 Meter jog20 Walking lunges20 Squats20 Ring rows Strength/Skill Clean 3 65%3 70%3 75%3 80%3 70% WOD 9 Minute AMRAP: 5 Deadlifts10 Burpees over the bar -Choose weight that can be completed unbroken throughout the 9 minutes. Score = rounds, weight.Read more