Chili cook-off Saturday, November 2nd, 3:00 at the gym. There’s still a few spots available to enter a chili! Warm-up 2:00 bike, row, ski 3 Sets: :15 Jump rope:15 HS or plank hold:15 Sit-ups Strength/skill Push jerk 5-5-5-5-5 70% WOD 5 sets for max reps: :30 Strict HSPURest :30:30 V-upsRest :30:30 Shuttle run 25′Rest :30 -Sub seated DB press for HSPU-Every 25′ = 1 rep. Two hand touchRead more

Warm-up 2:00 bike, row, ski 3 sets: 100 Meter farmer carry10 Sampson lunges10 Pineapple pickers WOD Every 6 minutes for 30 minutes: 500 Meter row or ski30 Box step-ups 24/20″15 KBS 53/35 Score = slowest setRead more

Warm-Up 2 Minute Bike or Row 3 Sets: 10 Ring rows:15 Palloff hold/side10 Goblet squats Strength/Skill Back squat 5-3-3-3-1-1-1 WOD 10 Minute AMRAP: 10 Push press 95/655/3 Strict pull-ups20 Double-undersRead more

WOD Teams of two, alternate full rounds to complete a 16 minute AMRAP: 9 Deadlift 135/956 Hang power clean3 Push jerkRead more

Warm-Up 2:00 bike, row, ski 3 sets: 10 PVC pass through lunges100 Meter single DB OH carry20 Banded pull aparts Strength/skill Snatch 3@ 70%3@ 75%3@ 80%2@ 85%1@ 90% WOD For time: 50 Calorie bike12 DB man makers 50/35400 Meter farmer carry 53/35Read more