Metcon In teams of two, complete as many rounds and reps as possible in 25 minutes of: 400 Meter Run 20 Kettlebell Swings (24/16 kg) 20 Wall Ball Shots (20/14 lbs) *Partners alternate movements Read More
No trail run tonight as most of our crew is running the Ragnar Northwest Passage this weekend in Washington! Trail Runs and Rides will pick back up in August. – Weightlifting Five Sets of: Deadlift ( 3-5 reps) Rest 20 seconds Ring Dips (Max Reps @ 2111) (stick to the tempo – 2 second descent,...Read More
Metcon For time: Run 1200 Meters 40 Alternating Dumbbell Snatches (50/35 lbs) 40 Toes to Bar Run 800 Meters 20 Alternating Dumbbell Snatches 20 Toes to Bar Run 400 Meters 10 Alternating Dumbbell Snatches 10 Toes to Bar – Weightlifting Landmine Rows ( 6-8 reps) Rest as needed Read More
Weightlifting Every 2 minutes, for 16 minutes (8 sets): 2 Snatch Lift Offs + Snatch Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch. – Metcon Complete rounds of 15, 12 and 9 reps for time of: Power...Read More
Metcon “Dissecting Kelly” (AMRAP – Rounds and Reps) In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Box Jumps (24/20″) 30 Wall Ball Shots (20/14#)Team members will alternate tasks, with only one member working at any one time. Read More
Metcon (5 Rounds for time) Every 8 minutes, for 40 minutes (5 sets) for times: Row 500 Meters 20 Push Presses (115/75 lbs) 15 Toes to Bar 10 Burpees Read More
