“Christine”! Metcon “Christine” Three rounds for time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24″/20″) Weightlifting Three sets of: Barbell Glute Bridges x 8 reps @ 20X1 Rest 60 seconds Side Plank x 45 seconds each side Rest 60 secondsRead More

Cleans Or Front Squats!? Weightlifting “1RM Clean” Take 15 minutes to build to today’s 1-RM Clean Or Take 15 minutes to build to today’s 1-RM Front Squat Metcon “2008 CrossFit Games Finale” For time: 30 Squat Clean to Overhead (155/105 lbs) *OR Dumbbell Clusters Read More

Split Jerks Or Push Presses!? Weightlifting “1-RM Split Jerk” Take 15 minutes to find today’s 1-RM Split Jerk Or Take 15 minutes to find today’s 1-RM Push Press x 1 Rep *Build to a heavy but perfect Single Metcon Every 6 minutes, for 18 minutes (3 sets) for times: 500 Meter Row 10 Strict Handstand...Read More

Super Charged Sunday! Metcon Kalsu  For Time 100 Thrusters (135/95 lb) 5 Burpees to start and at the top of every minute Lynne As Many Repetitions as Possible in 5 Rounds of: Max Bench Press (bodyweight) Max Pull-Ups Inbetweener Complete as many rounds and reps as possible in 30 minutes of: 10 Hand Release Push-Ups...Read More

Running! Metcon Every 12 minutes, for 36 minutes (3 sets) for times of: 50/35 Calories of Rowing 30 Burpee Box Jump-Overs (24″/20″) 800 Meter Run If you believe this will take you more than 10 minutes to complete a set, please shorten the distance of the run or Row.Read More

Split Jerks! Weightlifting Every 2 minutes, for 14 minutes (7 sets): Split Jerk *Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk *Sets 3-4 = 1 rep at 90% of 1-RM Split Jerk *Set 5 = 1 rep at 95% of 1-RM Split Jerk *Sets 6-7 = 1 rep at 95%+ of 1-RM...Read More

Rowing! Metcon Every minute, on the minute, for 30 minutes (6 sets) for max reps of: Minute 1: 10-12 Calorie Row Minute 2: 50 Double-Unders Minute 3: 15 Toes to Bar Minute 4: 60 seconds of Max Reps Devil’s Press Minute 5: RestRead More

Front Squats! Weightlifting Take 20 minutes to build to a 1-RM Front 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

Bar Muscle -Ups! Weightlifting Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Split Stance Single-Leg Deadlifts x 10 reps @ 30X1 (Left Leg) Station 2 – Split Stance Single-Leg Deadlifts x 10 reps @ 30X1 (Right Leg) Station 3 – Barbell Hip Thrusts x 6 reps @ 30X1 Station 4...Read More

Cleans! Metcon Every 3 minutes, for 30 minutes (10 sets) for max load: 300/250 Meter Row 2 Cleans (or 10 Dumbbell Hang Squat Cleans) Note loads successfully lifted and sum them for your total score.Read More