Gymnastics Every 2 minutes, for 12 minutes (3 sets each) of: Weighted Strict Chest-to-Bar Pull-Ups  (3) *Remaining time accumulate time in L-Sit hold Handstand Walk (50-75 feet)   Metcon Five rounds for max calories/reps of:30 seconds of RowingRest 30 seconds30 seconds of Double-UndersRest 30 seconds30 seconds of Slamballs (30/20 lbs)Rest 30 seconds Mountain Bike...Read More

Weightlifting Every 2 minutes, for 20 minutes (10 sets): Snatch (1) Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.   Metcon Complete rounds of 21, 15 and 9 reps for time of:Bar-Facing BurpeesHang Squat Snatches (95/65 lbs)Read More

  Weightlifting Every 2 minutes, for 16 minutes (8 sets): Back Squat (1) *Set 1 – 5 reps @ 70-74% of 1-RM*Set 2 – 5 reps @ 75-79%*Set 3 – 3 reps @ 80-84%*Set 4 – 2 reps @ 85-89%*Set 5 – 2 reps @ 90-94%*Sets 6-8 – 1 rep @ 95+%   Metcon Complete...Read More

    Weightlifting Every 2 minute, for 12 minutes (6 sets): Shoulder Press (1) Once you have found your 1-RM (which you will use for this entire cycle), then perform the following.. Every 3 minute, for 6 minutes (2 sets): Max Reps Push Press @ 80-85% of today’s 1-RM   Metcon “Helen” 3 Rounds for...Read More

  Metcon In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:Station 1 – 300/250 Meter RowStation 2 – 25 Slamballs (30/20lbs)Station 3 – 20 Dumbbell Push PressStation 4 – 100m RunStation 5 – RestRead More

Weightlifting Every 2 minutes, for 20 minutes (10 sets): Clean and Jerk (1) Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.   Metcon “2008 CrossFit Games Finale”For time:30 Squat Clean & Jerks (155/105 lbs)Read More

Metcon Every 10 minutes, for 40 minutes (4 sets) for times: 400 Meter Run 20 Walking Lunges with Farmer’s Carry (heavy) 10 Strict Pull-Ups 400 Meter Run Mountain Bike Ride Three Sisters!!  Meet HERE at 6:00pm and we will do about an 8-10 mile ride. If you want to do it text Greg (720-312-6987) so...Read More

  Weightlifting Every 3 minutes, for 15 minutes (5 sets): Back Squat (3 reps @ 32X1) Try to build to today’s heavy triple by the last set…but maintain the tempo prescription and good mechanics.   Metcon In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:15 Wall Ball Shots...Read More

Weightlifting Bench Press (1) Take 20 minutes to build to today’s 1-RM Bench Press   Metcon Complete as many rounds and reps as possible in 10 minutes of:5 Strict Handstand Push-Ups10 Ring Dips15 Hand Release Push-Ups100m Sprint Trail Run – Canceled due to weather and/or muddy trailsRead More

A. Deadlift *Set 1 – 10 reps @ 55% of 1-RM *Set 2 – 10 reps @ 65% *Set 3 – 6 reps @ 75% *Set 4 – 8 reps @ 80% *Set 5 – 6 reps @ 85% *Set 6 – 4 reps @ 95% Rest 2-3 minutes between sets. B. For time: 1200m...Read More