Warm-up 2:00 bike, row, ski 3 sets: 10 Sit-ups5 Single arm ring rows/arm10 Pineapple pickers WOD Every 4 minutes, for 32 minutes (8 sets) for times: 400 Meter Row or ski8 Alternating Dumbbell Snatches 50/356 Toes-to-bar Score = slowest setRead more

Warm-up 2:00 bike, row, ski 3 sets: :15 Jump rope10 Banded good mornings10 PVC passthroughs Strength/Skill Deadlift 11-9-7-5-4 @20X1 Try to increase form last week WOD 12 Minute AMRAP: 10 Push press 95/6520 Air squats30 Doulble-undersRead more

Holiday schedule: 12/31 – No 5:30, 6:30 pm 1/1 – Closed Warm-up 2:00 bike, row, ski 3 sets: :15 Jump rope20 Mountain climbers10 Pineapple pickers10 Ring rows Strength/Skill 4 sets, not for time: 100 Meter farmer carry10-15 Ring push-ups WOD 20 Minute AMRAP: 100 Meter run7 Hang power cleans 135/957 Burpees over the bar15 sit-upsRead more

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats20 Mountain climbers10 Pineapple pickers10 Ring rows Strength/skill Back squat 4-4-4-4-4 80% WOD Four rounds for time: 500 Meter row or ski12 Thrusters 95/657/5 Strict Pull-UpsRead more

WOD Teams of two, one person working at a time, 3 Sets for max reps: 1:30 Bike (switch at :45):30 Rest1:30 Burpee box jump or step-up 20″:30 Rest1:30 Front squats 135/95:30 Rest1:30 Push-ups:30 RestRead more