Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Sampson lunges5 Bottoms up KB press:15 Jumps rope Strength/Skill Push press 3-3-3-3-3 85% WOD 5 Rounds for time: 100 Meter run5 Power cleans100 Meter run10 V-ups -Choose a weight that you can complete touch-n-go throughout the all five rounds.-Score = time, weightRead more

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk10 Pineapple pickers:15 Bar hang10 Halo squats Strength/Skill Back squat 4-4-4-4-4 80% WOD 12 Minute AMRAP: 15 KBS 53/3510 Pull-ups5 Burpee box jumps 24/20″Read more

WOD Teams of two, alternate full rounds for 20 Minutes: 5 Hang power cleans 135/955 STOH5 BurpeesRead more

Holiday schedule: 9:30, 3:30 WOD 22 Minute AMRAP: 100 Meter suitcase carry 70/533 Deadlifts 275/1905 Toes-to-bar7 Single DB push press/arm 50/359 Calorie bike, row, skiRead more

Holiday Schedule: 11/27 – 10:00 11/28 – 9:30, 3:30 WOD In teams of three, with one person working at a time, complete the following for max reps: 10 Minute AMRAP: Rowing for Calories (one rower per team) Rest 2 Minutes 10 Minute AMRAP: Wall Balls 20/14 Rest 2 Minutes 10 Minute AMRAP: Burpee Box Jump-Overs or Step-Overs 20″Read more