Wear your costumes Friday & Saturday! Warm-up 2:00 bike, row, ski 2 Sets: 100 Meter jog10 KB deadlifts10 Halo squats:15 HS or plank hold Strength/Skill Clean 12 minutes to build to a heavy single or work on technique WOD 4 Rounds for time: 12 Front squats 135/95400 Meter run Hybrid Conditioning (5:30) For time: 1,500 Meter row100′ Burpee broad jumps100 Air squats1 Mile runRead more

Warm-up 2:00 bike, row, ski 2 Sets: 100 Meter jog10 Pineapple pickers3 Inchworms10 Walking lunges Strength/Skill 3 Rounds, not for time: 200 Meter farmer carry6 Bulgarian split squats/side5-10 Deficit push-ups WOD Every 6 minutes for 18 minutes: 500 Meter row30 KBS 53/35Max rep box step-ups 20″ Hybrid Conditioning (10:30) For time: 1,500 Meter row100′ Burpee broad jumps100 Air squats1 Mile runRead more

Warm-up 2:00 bike, row, ski 3 Sets: :15 Jump rope10 Samson lunges5 Bottom up KB press10 Ring rows Strength/Skill Push press 4-4-4-4-4 80% WOD 12 Minute AMRAP: 3 Wall walks6 C2B pull-ups36 Double-undersRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog10 Walking lunges10 Halo squats10 Pineapple pickers Strength/Skill Back squat 3-3-3-3-3 85% WOD 3 Rounds for time: 15 Hang power cleans 135/9515 Burpees over the barRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Pineapple pickers10 Ring rows3 Inchworms10 Walking lunges WOD Teams of two, one person working at a time, complete the following for time: 100 Calorie ski120 KBS 53/35100 Calorie row60 Burpee pull-upsRead more