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 aparts:30 Jump rope Strength/Skill 3 sets, not for time: 10 Ring push-ups100 meter single arm KB front rack carry10 Alternating pistols WOD 4 Rounds for time: 10 Front squats 135/9510 Burpees40 Double-unders Hybrid Conditioning(10:30) Every 5 minutes, for 30 minutes: Station 1: 800 Meter RunStation 2: 20/15 Calorie Row + 150 Foot Farmer Carry + 100 Foot Body weight Walking LungeRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 DB shoulder press20 Banded pull aparts:20 Plank or HS hold Strength/Skill Shoulder Press 10@60%8@65%6@70%4@75%3@80%10@50% -Complete 5 DB rows per arm after each set. WOD Complete for max reps: 4 Minute AMRAP: DB Man makers 50/35 Rest 2 minutes 4 Minute AMRAP: Bike, calories Rest 2 minutes 4 Minute AMRAP: Ski, claoriesRead more

Warm-up 2:00 bike, row, ski 3 Sets: :20 Palloff /side:15 Bar hang10 Halo squats10 Pineapple pickers Strength/Skill Box squat 2-2-2-2-2-2 @21X1 WOD 15 Minute AMRAP: 400 Meter run15 Burpee box jumps or step-ups 24/20Read more

WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 30 Push press60 Calorie Bike30 BurpeesRead 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 12 minutes Set 1 – 3 reps @ 64-69%Set 2 – 3 reps @ 69-74%Set 3 – 2 reps @ 74-79%Set 4 – 2 reps @ 79-84%Set 5 – 1 rep @ 84-89%Set 6 – 1 rep @ 84-89% WOD 5 Sets for max reps: :30 Toes-to-bar:30 Rest:30 Double DB Hang power cleans 50/35:30 Rest:30 Wall balls:30 RestRead more