Warm-up 2:00 bike, row, ski Then… 3 Sets: 10 Goblet squats10 Pineapple pickers:15 Bar hang3 Inchworms Strength/Skill Back squat 5 Sets: 2 reps @ 85% WOD For time: 50-40-30-20-10Air squats10-10-10-10-10Push press 95/65Read more

Strength/Skill 5 Sets: Snatch x 2 reps 85% WOD Teams of two, one person working at a time: 5 Minutes: Ski for calories Rest 1 minute 5 Minutes: Wall balls 20/14 Rest 1 minute 5 Minutes: Ground to overhead 135/95Read more

Warm-up 3:00 bike, row, ski Then… 3 Sets: 100 Meter jog10 PVC OHS:20 Bar hang20 Mountian climbers Strength/Skill Overhead squat or Front squat 7-7-7-7 weight by feel WOD 15 Minute AMRAP: 400 Meter run5 Hang power cleans 155/10510 Burpees over the barRead more

Warm-up 3:00 bike, row, ski Then… 3 Sets: 100 Meter jog:20 Front leaning rest3 Inchworms50′ Skipping high knees Strength/Skill 4 sets, not for time: Wall walks x 3 repsDips x 5-10 repsBroad jump x 3 reps WOD 4 Sets for max reps: :30 KBS 53/35:30 rest:30 Ring push-ups:30 rest:30 Sit-ups:30 restRead more

Warm-up 3:00 bike, row, ski Then… 3 Sets: :20 tuck hold10 Scapular pull-ups10 KB presses, each arm10 Pineapple pickers Strength/Skill Push jerk 5-5-5-5 from the rack, weight by feel WOD 8 Minute ARMAP: 5 Deadlifts 5/3 Strict Pull-ups Pick a weight which is challenging but can be completed unbroken throughout the entire workout. Score = rounds, weightRead more