Chili cook-off this Saturday, 3 PM at the gym. Warm-up 2:00 bike, row, ski 3 Sets: :15 Bar hang3 Inchworms20 Banded pull-aparts Strength/Skill 3 Sets, not for time: 10-15 Deficit push-ups @21X13 Wall walks or inchworms5 Barbell rows WOD EMOM for 18 Minutes (6 sets): Station 1| 5 Power cleansStation 2| 100 Meter farmer carryStation 3| 1-3 Rope climbs Choose a weight that you can complete all 5 reps unbroken throughout the entire workout. Hybrid Conditioning (10:30) Every 3 minutes, for 30 minutes (10 sets): :30 Bike, row, ski, for calories:30 Farmer Carry 70/53Read more

Warm-up 2:00 bike, row, ski 3 Sets: :30 Jump rope10 Sampson lunges5 Bottoms up KB press20 Banded pull-aparts Strength/Skill Push press 5-5-5-5-5 65% Weight by feel WOD 3 Rounds for time: 400 Meter run50 Step-ups 24/20″10 BurpeesRead more

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk10 Pineapple pickers10 Ring rows Strength/Skill Back squat 6-6-6-6-6 60% Weight by feel WOD 10 Minute AMRAP: 10 Single DB hang clean to OH, right10 Single DB hang clean to OH, left10 Pull-ups20 Air squatsRead more

WOD Teams of two, alternate full rounds for 20 minutes: 5 Hang power cleans5 Push press5 BurpeesRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Pineapple pickers10 DB floor press Strength/Skill 4 Sets, not for time: 2-5 Rope climbs or pulls from ground10 Bench press WOD Teams of two, one person working at a time, complete the following for time: Row 5k (switch every 250 meters) *Worried about finding a partner? This can also be done solo, resting 1:00 after each effort.Read more