Running! Metcon For time: 800 Meter Run Immediately followed by… Eight rounds of: 4 Power Cleans (135/95 lbs) 6 Alternating Reverse Lunges (135/95 lbs) 8 Shoulder to Overhead (135/95 lbs) Immediately followed by… 800 Meter RunRead More

Strict Press! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Strict Press *Set 1 – 5 reps @ 70% *Set 2 – 3 reps @ 75% *Sets 3-4 – 2 reps @ 80-83% *Sets 5-6 – 2 reps @ 85-88% Metcon Partners alternate whole rounds to complete as many rounds and reps as possible...Read More

“All the glitters is not gold” -Shakespeare Metcon Complete as many rounds and reps as possible in 30 minutes of: 500 Meter Row 40 Double-Unders 30 Burpees Over Rower 20 Dumbbell Thrusters (40/25 lbs) 10 Strict Knees to ElbowsRead More

Rowing! Weightlifting Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Dumbbell Death March x 20 reps Station 2 – Tempo Push-Ups x 12-20 reps @ 1111 Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 21X0 (add weight to the pull-ups if you can do so and still hold the...Read More

Back Squats! Weightlifting Take 25 minutes to build to a 1-RM Back Squat Suggested sets: *Set 1 – 3 reps @ 70% *Set 2 – 2 reps @ 75% *Set 3 – 1 rep @ 80% *Set 4 – 1 rep @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep...Read More

Snatch Or Deadlift?? Weightlifting Every 2 minutes, for 16 minutes (8 sets): Slow Pull Snatch + Snatch (3-second pull from the floor to mid-thigh, then snatch.) OR  Every 2 minutes, for 16 minutes (8 sets): Deadlift x 3 Reps @50X1 Metcon For time: 1000 Meter Row 50 Power Snatches (95/65 lbs) 800 Meter RunRead More

Who else got new workout shoes this year!? Metcon Hey Buddy For Time  Buy-In: 250 meter Run Then, 5 Rounds of: 10 Lunges 10 Air Squats 10 Sit-Ups 8 Burpees Cash-Out: 250 meter Run CrossFit Open workout 20.2  AMRAP in 20 minutes 4 Dumbbell Thrusters (2×50/35 lb) 6 Toes-to-Bar 24 Double-Unders In Betweener Every 2...Read More

Rowing! Metcon Against a 30-minute running clock… 1000 Meter Row immediately followed by as many round and reps as possible of… 5 Muscle-Ups 10 Strict Handstand Push-Ups 15 Kettlebell Swings (24/16 kg) 20 Alternating Cossack Squats Read More

Dumbbell Walking Lunges! Weightlifting Every 3 minutes, for 9 minutes (3 sets): Dumbbell Walking Lunge x 20 steps @ 10X0 Every set should be heavy. The final steps of each set should not be performed without struggle. Metcon Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10 Air Squats...Read More

Running! Metcon Every 7 minutes, for 35 minutes (5 sets) for times: 500/400 Meter Row 12 Chest-to-Bar Pull-Ups 12 Burpees to a 6” Target 500/400 Meter RowRead More