Rowing! Metcon Complete as many rounds and reps as possible in 15 minutes of: 500 Meter Row 50 Double-Unders 10 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… Complete as many rounds and reps as possible in 15 minutes of: 400 Meter Run 40 Push-Ups 20 Kettlebell Swings (24/16 kg)Read More

Pause Front Squats! Weightlifting In 15 minutes build to today’s 3-RM… Pause Front Squat @ 33X1 Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position. Metcon “Charley Horse” For time: 75/50 Calories of Rowing  25 Front Squats (175/115 lbs) 25 Burpee Box Jump-Overs (24″/20″)Read More

Cleans or Kettlebell Swings?? Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: Clean Lift-Off + Clean  OR  Every 2 minutes, for 16 minutes (8 sets) of: 10 Heavy Russian Kettlebell Swings + 5 Tall Box Jumps  Metcon Option 1 Complete rounds of 9, 7 and 5 reps for time of: 205/145 lb Clean...Read More

Split Jerk Or Press in Split Jerk Position?? Weightlifting Every 2 minutes, for 10 minutes (5 sets): Split Jerk *Sets 1-3 = 2 reps @ 70% of 1-RM Split Jerk *Sets 4-5 = 2 reps @ 75% of 1-RM Split Jerk OR  Every 2 minutes, for 10 minutes (5 sets): Press in Spit Jerk Position...Read More

Shoes or No Shoes?? 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% Rest as needed Metcon “DT” Five rounds for time of: 12 Deadlifts (155/105 lbs)...Read More

Lyla (Time)10-9-8-7-6-5-4-3-2-1 Reps For Time: Muscle-upsBodyweight clean and jerks OR Randy (Time) For Time:75 Power Snatches, 75# / 55# OR Metcon Every 4 minutes, for 16 minutes (4 sets) for times of:20/15 Calories of Rowing20 Alternating Dumbbell Snatches 50/35(lbs)Immediately into… Every 4 minutes, for 16 minutes (4 sets) for times of:Run 300 Meters30 Slamballs (30/20...Read More

Metcon In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:20/15 Calories of Rowing15 Ring Dips30 Alternating Dumbbell Snatches (50/35 lbs)60 Double Unders15 Ring Dips30 Russian Kettlebell Swings (32/24 kg)20/15 Calories of RowingRead More

Metcon – CrossFit Games Open 21.3 For total time: 15 front squats (95/65 lbs)30 toes-to-bars15 thrusters (95/65 lbs) Then, rest 1 minute before continuing with:15 front squats30 chest-to-bar pull-ups15 thrustersThen, rest 1 minute before continuing with:15 front squats30 bar muscle-ups15 thrusters Time cap: 15 min Workout 21.4 begins immediately upon completing or reaching the time...Read More

Metcon Every 10 minutes, for 40 minutes (4 sets) for times:500 Meter Run800 Meter Run50 Double-Unders Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back...Read More

Weightlifting In 15 minutes build to today’s 1-RM Dead-Stop Front Squat Dead-Stop Front Squat (1 Rep) Metcon Fran Sandwich For time:800 Meter Runimmediately followed by…Rounds of 21, 15 and 9 reps of:Thrusters (95/65 lbs)Pull-Upsimmediately followed by…800 Meter RunRead More