Warm-Up 2:00 Bike, Row, Ski 3 Sets: 20 Banded Pull Aparts:15 Supine Bar Hang:30 Superman Hold Strength/Skill Bench Press 10-10-10-10-10 WOD Complete 4 Sets For Max Reps: :30 Pull-Ups:30 Rest:30 Sit-Ups:30 Rest:30 Wall Walks:30 RestRead more

Holiday Schedule 8:30 Sweat 9:30, 10:30 Open Gym3:30, 4:30, 5:30 Warm-Up3:00 Bike, Row, Ski 3 Rounds: :20 Bar Hang:20 Palloff Hold3 Inchworms10 Goblet Squats10 Mountain Climbers Strength/Skill Back Squat6-6-6-6 @75% WOD 8 Minute AMRAP: 5 Ground to Overhead 155/10510 Burpees Over-the-BarRead more

Strength/Skill Snatch 5 Sets: 1 Below Knee + 2 From Ground @ 70% WOD Teams of two, one person working at a time, complete the following for time: 100 Calorie Bike50 Burpee Pull-ups50 Partner Med Ball Sit-ups100 Calorie RowRead more

Warm-up 2:00 Bike, Row, Ski 3 Sets: 10 KB Deadlifts10 KB Goblet Squats:15 Goblet Squat Hold10 Sit-Ups Strength/Skill 5 Sets: 1 Power Clean + 2 Hang Cleans + 3 Front Squats Complete all 5 sets at a weight which can be completed unbroken WOD Complete 4 Sets: :30 Ski, CaloriesRest :30:30 Wall Balls 20/14Rest :30:30 KBS 70/53Rest :30Read more

WOD Complete 5 sets, not for time: Bench Press x Max Unbroken Reps1:00 Rope Climbs x Max Reps Rest as needed between movement and sets Score = weight moved, repsRead more