Weightlifting Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 2 reps @ 80% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% Rest as needed Metcon For time: 800 Meter Run 15 Thrusters...Read More

[photo] Super Charged Sunday Barbara WOD – Girl Workout 30-50 mins Five rounds:  20 pull-ups,  30 push-ups,  40 sit-ups,  50 air squats, 3 minutes rest Rahoi – Hero Workout Complete as many rounds as possible in 12 minutes of: 24 inch Box Jump, 12 reps 95 pound Thruster, 6 reps 6 Bar-facing burpees CF Open...Read More

[photo] Metcon Complete as many rounds and reps as possible in 35 minutes of: 400 Meter Run 40/30 Calories of Rowing  30 Dumbbell Shoulder to Overhead (40/25 lbs) 20 Alternating Front-Racked Reverse Lunges (40/25 lbs)Read More

[photo] Weightlifting In 15 minutes build to today’s 1-RM Tempo Front Squat @ 32X1 Followed by… One set of: Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat (perform these without any tempo prescription) Metcon For time: 50/40 Calories of Rowing 50 Wall Ball Shots (20/14 lbs) 50/40 Calories of Rowing 50 Wall...Read More

Bulgarian Split Squats! Weightlifting Every 2:30 minutes, for 15 minutes (6 sets):  Bulgarian Split Squat x 6 Reps Ea. @20X1 (Dumbbells) Build to today’s heavy 6 reps at tempo Metcon For time: 800 Meter Run 40 Power Cleans (135/95 lbs) 800 Meter RunRead More

Sometimes you have to take a phone call and row! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving *Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk *Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk Every 2...Read More

Deadlifts! Weightlifting Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 2 reps @ 75% *Set 5 – 2 reps @ 85% *Set 6 – 1 rep @ 90% Rest as needed Metcon Three rounds for time of: 80...Read More

Strict Press! Weightlifting Strict Press  *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 2 reps @ 75% *Set 5 – 2 reps @ 85% *Set 6 – 1 rep @ 90% Rest as needed  Metcon “Cindy” Complete as many...Read More

Super Charged Sunday! Metcon Holleyman30 rounds for time of: 5 wall-ball shots3 handstand push-ups1 power clean ♀ 14-lb. ball, 155-lb. clean♂ 20-lb. ball, 225-lb. clean OR  Annie  50-40-30-20-10 Reps For Time Double-Unders Sit-Ups OR Complete as many rounds and reps as possible in 40 minutes of: 800 Meter Run 20 Dumbbell Push Presses 20 Strict...Read More

For Times! Metcon With a continuous running clock, perform the following for times: 0:00 – 1000 Meter Row 5:00 – 75 Dumbbell Shoulder to Overhead (40/25 lbs) 10:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups 15:00 – 75 Dumbbell Thrusters (40/25 lbs) 20:00 – 75 Box Jump-Overs (24″/20″) 25:00 – 800 Meter RunRead More