New CrossFit Shoes!! Weightlifting Four sets of: Barbell Hip Thrusts x 6 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest 90 seconds Neutral-Grip Bent-Over Dumbbell Row x 6 reps @ 2111 Rest 90 seconds Metcon For time: 21 Deadlifts (205/145 lbs) 500...Read More

Strict Press! Weightlifting Every 2 minutes, for 12 minutes (6 sets) of: Strict Press Set 1 – 5 reps @ 75% Set 2 – 3 reps @ 80% Set 3 – 1 reps @ 85% Set 4 – 3 reps @ 87% Set 5 – 2 reps @ 90% Set 6 – 1 rep @...Read More

Back Squats! Weightlifting Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% *Set 4 – 6 reps @ 80% *Set 5 – 6 reps @ 80% *Set 6 – 6 rep @ 80% Rest 2-3 minutes between sets. Metcon Every minute,...Read More

Snatches or Deadlifts?? Weightlifting Every 2 minutes, for 16 minutes (8 sets): 2 Snatch Lift-Offs + Hang Snatch (pause 2 seconds at mid patella on each of the lift-offs) Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion...Read More

10 Years and Counting! Metcon Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wall Ball Shots (20/14 lbs) Please note times for each set. Your goal is to improve consistency across the six sets, and lower total times – the score is the...Read More

Super Charged Sunday! Metcon Badger Complete three rounds for time of: 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters Karen  For Time: 150 Wallballs (20/14lbs) Complete as many rounds and reps as possible in 10 minutes of: 10 Ring Dips  15 Weighted Ab-Mat Sit Ups (20/14 lbs) 30 Double-Unders Immediately into…  Complete...Read More

Max Reps! Metcon Three sets for max reps: 3 Minutes of Rowing (for calories) 2 Minutes of Alternating Single-Arm Dumbbell Snatches (50/35 lbs) 3 Minutes of Rowing 2 Minutes of Alternating Pistols or Cossack Squats with Goblet Hold (50/35 lbs) Rest 5 minutes* *During the 5-minute rest, athletes must complete a 400 Meter Burden Run...Read More

Strict Press! Weightlifting Every 2 minutes, for 10 minutes (5 sets) of: Strict Press Set 1 – 5 reps @ 70% Set 2 – 4 reps @ 75% Set 3 – 3 reps @ 80% Set 4 – 2 reps @ 85% Set 5 – 1 rep @ 90% Immediately followed by… Every 2 minutes,...Read More

Ring Muscle-Ups Anyone?? Metcon “Nate” Complete as many rounds and reps as possible in 20 minutes of: 2 Ring Muscle-Ups (or Bar Muscle Ups) 4 Strict Handstand Push-Ups 8 Kettlebell Swings (32/24 kg) Weightlifting Three sets of: Single-Leg Hip Bridge x 12 reps each leg @ 2012 Rest 30 seconds Frog Pumps x 20 reps...Read More

Rowing! Metcon Five rounds for time of: 50 Calories of Rowing 40 Air Squats 30 Push-Ups 20 Toes to Bar 10 Strict Pull-Ups Time Cap = 40 MinutesRead More