Warm-up 3 Sets: 100 Meter Run10 Goblet Squats:15 Tuckor Holllow Hold:15 Bar Hang Strength/Skill Back Squat 4-4-4-4 @ 80% WOD 3 Rounds For Time: 30 KBS 50/3515 Toes-to-Bar400 Meter RunRead more

Warm-Up 3 Sets: 5 Cal Row, Ski, Bike, or Run 100 m10 Box Step Ups8 Reverse Snow Angels10 Pineapple Pickers WOD Complete 2 Sets For Max Reps: 1:00 SkiRest 1 Minute1:00 Wall BallsRest 1 Minute1:00 RowRest 1 Minute1:00 KBS 53/35Rest 1 MinuteRead more

Warm-Up 3 Sets: 100 Meter Jog10 Box Step Ups8 Reverse Snow Angels20 Banded Pull-aparts WOD With a continuously running clock, complete the following: 0:00 – 10:00 Build to a Heavy Push Jerk 10:00-15:00 Burpee Box Step-Overs x Max Reps 24/20″ @ 15:00 Run 400 Meters for Time Score = Weight, Burpee Reps, TimeRead more

Warm-up 3 Sets: 10 PVC Pass Through Lunges5 Cal Bike or Row:15 Bar Hang:15 Tuck or Hollow Hold Strength/Skill Snatch 3@702@75%1@80%1@85%1@90%1@95%-95+%1@95%-95+% WOD Complete the Following For Time: 21-15-9 Hang Power Snatch 95/65Toes-to-BarRead more

Warm-up 3 Sets: 3 Inchworms5 Cal Bike or Row10 Pineapple Pickers10 Sit-Ups Strength/Skill Clean 3-3-3-3-3 @ 75% WOD Complete the Following For Time: 50 Calorie Row50 BurpeesRead more