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 5-5-5-5 weight by feel WOD 12 Minute AMRAP: 10 Wall balls 20/1410 Push-ups10 KBS 70/53Read more

Schedule update: No 8:30 or 9:30 due to snow. Afternoon classes are on normal schedule. 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: Strict HSPU or Seated DB press x 5 repsDips x 5-10 repsBroad jump x 3 reps WOD 4 Sets for max reps: :30 Shuttle run, 50′:30 rest:30 Wall walks:30 rest:30 Bike, calories: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 4-4-4-4-4 from the rack, weight by feel WOD 10 Minute AMRAP: 3 Deadlifts10 Toes-to-bar20 Double-unders Choose a deadlift weight that can be completed unbroken throughout the workout. Try to make a small increase from last week’s weight.Read more

Warm-up 3:00 bike, row, ski Then… 3 Sets: 10 Sampson lunges10 mountain climbers3 Inchworms5 Strict pull-ups or ring rows WOD Every 10 minutes for 30 minutes (3 sets) for times: 1,000 meter row or ski15 Burpee box step-overs 24/20″15 Pull-ups Scale reps/distance to achieve 2-3 minutes rest each round. Score = time for each roundRead more

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