Cleans or Deadlifts?? Weightlifting Every 2 minutes, for 16 minutes (8 sets): High Hang Clean + Clean Or  Every 2 minutes, for 16 minutes (8 sets): Deadlift x 4 reps @40X1 Metcon In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your...Read More

Strict Press! Weightlifting Every 3 minutes, for 15 minutes (5 sets): Strict Press x 6 reps   *Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility. Metcon Every 90 seconds, for 15 minutes (10 sets): 5 Dumbbell Push Presses (50/35 lbs) 10 Burpees Over DumbbellRead More

Super Charged Sunday! Metcons CrossFit 2021 Quarterfinals workout  For total time: 3 rounds of:   10 strict handstand push-ups   10 dumbbell hang power cleans   50 double-unders Rest exactly 1 min., then: 3 rounds of:   10 kipping handstand push-ups   10 dumbbell shoulder-to-overheads   50 double-unders 5 Rounds For Time 3 Rope Climbs (15 ft) 10 Toes-to-Bars 21 Overhead...Read More

2 in 1! Metcon Every minute, on the minute, for 20 minutes (4 sets): Station 1 = 20 Slamballs (30/20 lbs)  Station 2 = 20 Ab Mat Sit Ups Station 3 = 20 Box Jumps (24/20”) Station 4 = 20 Dumbbell Floor Press (50/35lbs) Station 5 = 30 Air Squats  Immediately followed by… Two rounds...Read More

Burpees! Weightlifting Every 60 seconds,  for 16 minutes (4 sets) of: Station 1 – Banded Overhead Triceps Extensions x 15 Reps  Station 2 – Reverse Snow Angels x 10 Reps X1111 Station 3 – Handstand Hold x 30-45 Seconds   Station 4 – Rest  Metcon 7 Minutes  Burpees to 6” TargetRead More

Deadlifts! Weightlifting Every 3 minutes, for 18 minutes (6 sets): Deadlift *Set 1 – 6 reps *Set 2 – 4 reps *Set 3 – 2 reps *Set 4 – 6 reps *Set 5 – 4 reps *Set 6 – 2 reps During your rest between sets, use your time to work on mobility Metcon Three...Read More

Clean & Jerks! Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Clean + Jerk Start around 60-65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today. Or  Every 2 minutes, for 16 minutes (8 sets) of: Push Press x 2 Reps  Start...Read More

Shoulder to Overhead! Metcon Every 4 minutes, for 32 minutes (8 sets) for total load: 400 Meter Run 8 Shoulder to Overhead The barbell should be taken from the ground. Note the load used and reps completed for each set, then total up the load successfully lifted over the course of the eight sets.Read More

Front Squats! Weightlifting Five sets of: Front Squat x 1.1.1 (rest 5-10 seconds between singles) Use the heaviest successful load from last week’s double. Metcon For time: 50/35 Calories of Rowing 50 Dumbbell Box Step-Overs (50/35 lb DBs – 20”)Read More

Super Charged Sunday! Metcon The Bayside Chipper  For Time 48 Box Jump Overs (24/20 in) 24 Kettlebell Front Rack Box Step Up (2×62/44 lb) 8/6 Rope Climbs 24 Burpee Box Jump Overs (24/20 in) 48 Kettlebell Deadlifts (2×62/44 lb) Time Cap: 10 minutes CrossFit 2021 – Quarterfinal workout #3 For time: 120 wall-ball shots 120-cal....Read More