Warm-Up 400 Meter Run Then, 3 Rounds: 10 PVC Pass-through Lunges:20 Bar Hang10 Pineapple Pickers10 Halo Squats Strength/Skill Overhead Squat 2-2-2-2-2 OR Front Squat 2-2-2-2-2 WOD Every 2 Minutes For 10 Minutes (5 Sets): 5 Power Snatches*15 Wall Balls 20/14 *Choose a weight which you can complete all five sets unbroken.Score = slowest setRead more

Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: 10 Pineapple Pickers:20 Bar Hang:30 Plank20 Banded Pull Aparts WOD Complete 2 Sets For Max Reps: 1:00 Bench Press 155/105Rest 1:001:00 Bike For CaloriesRest 1:001:00 Plate Rows 45/25Rest 1:001:00 Ski For CaloriesRest 1:001:00 KB Deadlifts 70/53Rest 1:00Read more

Warm-Up 2 Minute Bike, row, ski Then, 3 Rounds: 100 Meter Jog10 Halo Squats50′ Walking Lunges10 Mountain Climbers Strength/Skill 4 Sets: Alternating Pistols or Lunges x 12 RepsOverhead Plate Sit-ups x 12 WOD 15 Minute AMRAP: 1,500 Meter Row Then, with the remaining time… 5 Toes-to-Bar10 Push-ups15 Air SquatsRead more

Warm-Up 2:00 Bike, Row, Ski 3 Rounds: 100 Meter Jog10 Pineapple Pickers10 Halo Monster Walks10 Mountain Climbers Strength/Skill Shoulder Press 5@65%4@70%3@75%1@85%1@90%1@95-100+%1@100+% WOD Every 6 minutes, for 18 minutes (3 sets) for times: 400 Meter Run15 KBS 53/3510 Box Jumps or Step-Ups 24/20 Score = Slowest time of the 3 setsRead more

Warm-Up 2:00 Bike, Row, Ski 3 Rounds: 20 Single Unders10 Pineapple Pickers10 Halo Monster Walks10 Mountain Climbers Strength/Skill Back Squats 10-10-10 @50-60% WOD 10 Minute AMRAP: 3 Strict Pull-Ups15 Double-Unders6 Double DB Hang Power Cleans 50/3515 Double-Unders9 BurpeesRead more