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

Warm-up 2:00 bike, row, ski 3 Sets: 5 Bottoms up kb press20 Banded pull-aparts10 Pineapple pickers:15 HS or plank hold Strength/skill Push jerk 4-4-4-4-4 75% WOD For time: 50/45 Calorie bike50 Sit-ups50 Alternating DB snatches 50/3550 Single DB step-ups 50/35Read More

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Sampson lunges10 Goblet squats:15 Bar hang Strength/skill Back squat 5-5-5-5-5 70% WOD 4 Rounds for time: 400 Meter run20 Hand release push-ups15 Pull-upsRead More

WOD Teams of 2, alternate full rounds for 18 minutes: 5 Front squats5 STOH5 Toes to barRead More

Warm-Up 2:00 bike, row, ski 2 Sets: 200 Meter jog20 Walking lunges20 Squats20 Ring rows Strength/Skill Clean 3-3-3-3-3 75% WOD For time: 400 Meter farmer carry 70/531,000 Meter row or ski50 Calorie bike 20 Minute time capRead More

Warm-Up 2:00 bike, row, ski 3 Sets: 10 DB floor press10 Oineapple pickers10 Sit-ups WOD EMOM for 24 minutes: 5 Bench press5 Deadlift @20X110 V-ups or tuck-upsRead More

Warm-Up 2:00 bike, row, ski Walk on balls of feet x 50 FeetWalk on heels, toes up x 50 FeetSampson lunges x 100 FeetSkip down + jog back x 100 FeetLateral skip (both sides) x 100 FeetBear Crawl x 50 Feet Strength/Skill Snatch 3-3-3-3-3 75% WOD 13 Minute AMRAP: 10 KBS 70/5310 Box jumps or...Read More

Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang:15 HS or plank hold10 Ring rows Strength/skill Push jerk 5-5-5-5-5 70% WOD 20 Rounds for time: 3 Pull-ups6 Push-ups9 Air squats 20 Minute time capRead More