Warm-up 2:00 bike, row, ski 3 Sets: 50′ Skipping high knees10 Ring rows10 Pineapple pickers Strength/skill Clean 12 Minutes to build to a heavy single or work on technique WOD 9 Minute AMRAP: 4 Deadlifts 275/15512 Burpees over the barRead more

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