This year’s chili cook off is 11/8 at 3:30pm. Register your chili at the gym! Warm-up 2:00 bike, row, ski 3 Sets: 10 Walking lunges20 Banded pull aparts10 Squats Strength/Skill 3 sets, not for time: 10 Dips100 meter double arm KB front rack carry14 Alternating pistols WOD 3 Rounds for time: 500 Meter row or ski40 Box step-ups 24/20″ Score = slowest set Hybrid Conditioning (10:30) 25 Minute ARMAP: 200 Meter Run100 Foot Waiter Carry15 Goblet Squats250 Meter Row100 Foot Double KB Front Rack Carry30 V-UpsRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 Meter jog5 Bottoms up KB press20 Mountain climbers Strength/Skill Shoulder Press 8@65%6@75%4@80%3@85%2@90%10@50% -Perform 5 single arm DB rows/arm between each set of press. WOD 15 Minute ARMAP: 400 Meter run12 Push press 95/6510 Burpess over the barRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Halo squats20 Banded pull aparts:15 Bar hang Strength/Skill Back squat 10-10-10 Build throughout WOD 3 Rounds for time: 15 KBS 70/5330 Double-unders15 Pull-upsRead more

WOD Teams of two, one person working at a time: 2,500 Meter row (switch every 250) Then, Alternate full rounds to complete 14 rounds: 6 Deadlifts 225/1556 Box jumps or step-ups 24/20Read more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows50′ Halo monster walk:15 Bar hang10 Sit-ups Strength/Skill Clean Every 2 minutes for 10 minutes Set 1 – 3 reps @ 69-74%Set 2 – 2 reps @ 74-79%Set 3 – 2 reps @ 84-89%Set 4 – 2 reps @ 84-89%Set 5 – 1 rep @ 89-94% WOD 12 Minute ARMAP: 5 Hang DB snatch, right arm 50/355 Hang DB snatch, left arm10 Sit-ups20 Air squatsRead more