Warm-up 2:00 bike, row, ski 3 Sets: 10 OH banded tricep extensions10 Pineapple pickers10 DB floor press10 Reverse lunges WOD 6 Rounds for time: 15 Russian KBS 70/5310 Box jumps or step-ups10 Push-up to DB pull through 50/35 15 Minute time cap Accessory 3 Sets: 10 Kettlebell horn bicep curls10 Skull crushers (DB or BB)5-10...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 10 PVC pass through lunges10 Banded good mornings:30 Plank or HS hold Strength/Skill Deadlift 14-12-10-8 @20X1 WOD 7 Minute AMRAP: 10 Power snatch 95/6510 Burpees over the bar Rest 2 minutes 7 Minute AMRAP: 10 Calorie bike10 OH plate sit-ups 25/15 Hybrid Conditioning (5:30) 2 Rounds for time:...Read More

Warm-up 2:00 bike, row, ski 2 Sets: 10 Ring rows:15 Bar hang50′ Halo monster walk10 Sit-ups Strength/Skill 3 Rounds, not for time: 12 Incline DB bench press12 Single arm DB rows/arm12 V-ups or tuck-ups WOD Complete 5, 3 minute AMRAPs: 10 Toes-to-bar30 Double-undersMax rep wall balls 20/14 Rest 1:00 between each Hybrid Conditioning (10:30) 2...Read More

Warm-up 2:00 bike, row, ski 3 Sets: 20 Mountain climbers10 Samson lunges5 Bottom up KB press10 Ring rows Strength/Skill Push press 3-3-3-3-3 85% WOD 15 Minute AMRAP: 250 Meter row/ski5 Hang power cleans 155/10530 Box step ups 24/20Read More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Ring rows10 Halo squats10 Pineapple pickers Strength/Skill Back squat 5 70%5 75%3 80%2 85%1 90%1 90% WOD 3 Rounds for time: 400 Meter run200 Meter suitcase carry 70/5315 Pull-upsRead More

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...Read 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...Read 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