Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats20 Mountain limbers10 KB deladlifts Strength/skill Back squat 10-10-10 55-60% WOD For time: 30-20-10 Alternating DB snatch 50/35Burpees over DBRead more

WOD Teams of two, 18 minute AMRAP: 400 Meter run or 500 meter row3 Shoulder-to-overhead 135/956 Pull-ups12 Air squats One partner runs/rows while the other completes as many rounds of the work as possible, then alternate.Read more

Strength/Skill 5 sets: High hang snatch + Hang snatch + snatch WOD 4 Rounds for time: 5 Deadlifts 275/19010 Toes-to-barRead more

Holiday schedule: Thursday | 9:30 Friday | 8:30 Sweat, 9:30, 3:30 Saturday | 8:30, 9:30 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

Holiday schedule: Thursday 9:30 Friday 8:30 sweat, 9:30, 3:30 Warm-up 2:00 Bike, row, ski 3 sets: 20 Banded pull-aparts2 Lunge matrix/side10 Ring rows Strength/Skill 5 sets: High hang clean + Hang clean + Clean WOD 8 Minute AMRAP: 10 Power clean to overhead 95/6520 LungesRead more