Rowing! Metcon Every 12 minutes, for 36 minutes (3 sets) for times: 1000 Meter Row 20 Burpees Over the Erg 10 Slamball Goblet Squat (30/20 lbs) 400 Meter Run 20 Slamballs (30/20 lbs) 10 Strict Pull-UpsRead More

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Bench Press! Weightlifting Every 3 minutes, for 15 minutes (5 sets): Bench Press x 7 reps @ 67-73% *If you were able to perform all sets and percentages (65-70%) last week then increase by 2-3% Metcon Five rounds for time of: 40 Double-Unders 10 Push Presses (135/95 lbs) 10 Toes to BarRead More

Running! Metcon “The Running Dead” For time: 1600 Meter Run 50 Deadlifts (225/155 lbs) 50 Calories of Rowing 50 Dumbbell Box Step-Overs (50/35 lb DBs – 20”) 1600 Meter RunRead More

Snatches or Front Squats?? Weightlifting Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep Build to a heavy single in ten sets.  OR  Every 2 minutes, for 20 minutes (10 sets): Front Squat x 1 Rep Build to a heavy single in ten sets.  Metcon For time: 30 Chest-to-Bar Pull-Ups 15 Overhead...Read More

Super Charged Sunday “Whitten” 5 Rounds for time: 22 Kettlebell swings (70#/50#) 22 Box jumps (24″/20″) 400m Run 22 Burpees 22 Wallball shots (20#/14#) CrossFit Games Open 22.3 RX Time: 21 Pull-ups 42 Double-unders 21 Thrusters (weight 1) 18 Chest-to-bar pull-ups 36 Double-unders 18 Thrusters (weight 2) 15 Bar muscle-ups 30 Double-unders 15 Thrusters (weight...Read More

How do you recover?? Metcon Complete as many rounds and reps as possible in 8 minutes of: 15 Calories of Rowing 12 Dumbbell Deadlifts 9 Dumbbell Hang Power Cleans 6 Dumbbell Push Presses Rest 2 minutes, and when the running clock reaches 10:00… Complete as many rounds and reps as possible in 8 minutes of:...Read More

Back Squats! Weightlifting In 20 minutes, build to a 3-RM Back Squat Metcon For time: 1,000 Meter Row 150 Air Squats 1,000 Meter RowRead More