WOD Teams of two, one person working at a time, complete a 22 minute AMRAP: 80 Calorie Row40 Box jumps or step-ups 24/2040 DB pull-throughs 50/3540 Single DB thrustersRead more

Thanksgiving weekend schedule: Thursday 11/27 – 10:00 Thanksgiving workout Friday 11/28 – 9:30, 3:30 Saturday- 8:30, 9:30 Warm-up 2:00 bike, row, ski 3 Sets: 10 DB floor press10 Pineapple pickers10 Ring rows Strength/Skill Power clean 5-5-5-5-5 -Work at a weight that can be completed unbroken WOD EMOM for 16 Minutes: Station 1|15 DB bench press 50/35Station 2|Max rep Supine strict pull-upsStation 3|10 DipsStation 4|:30 Bike, calories Score = pull-ups + caloriesRead more

Warm-up 2:00 bike, row, ski 3 Sets: :15 HS or plank hold10 PVC pass throughs100 Meter run10 Pineapple pickers Strength/Skill EMOM for 9 Minutes High hang snatch x 3 reps WOD 4 Rounds for time: 400 Meter run20 Russian KBS 70/53 Hybrid Conditioning (5:30) 30 Minute AMRAP: Every 5 Minutes for 30 minutes: Station 1:400 Meter run20 Wall balls 14/10 Station 2:400 Meter ski20 Russian KBSRead more

Warm-up 2:00 bike, row, ski 3 Sets: :15 HS or plank hold10 Sampson lunges10 Ring rows10 Goblet squats Strength/Skill 4 Sets, not for time: 10 Supine barbell rows100 Meter D-ball carry WOD Choose one of the following: “Cindy” 20 Minute AMRAP: 5 Pull-Ups10 Push-ups15 Air Squats OR “Mary” 20 Minute AMRAP: 5 Strict HSPU10 Alternating Pistols15 Pull-Ups Hybrid Conditioning (10:30) 30 Minute AMRAP: 800 Meter row100 Meter Dball Carry12 DB lunges30 Calorie bike100 Meter Dball Carry12 DB lunges400 Meter run100 Meter Dball Carry12 DB lungesRead more

Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang10 Sampson lunges5 Bottoms up KB press20 Banded pull-aparts Strength/Skill Push press 5-5-5-5-5 75% WOD For time: 50 Calorie Row or ski40 Burpees over the bar30 Hang power cleans 135/95Read more