Metcon In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:14 Calories of Rowing7 Dumbbell Thrusters 50/35 lbs7 Dumbbell Renegade Rows (Left Row + Right Row = 1)Rest until the running clock reaches 20:00, and then… In teams of two, alternating complete rounds, complete as many...Read More

Metcon Crossfit Games Open 21.1 For Time: 1 wall walk10 double-unders3 wall walks30 double-unders6 wall walks60 double-unders9 wall walks90 double-unders15 wall walks150 double-unders21 wall walks210 double-unders Time cap: 15 min Weightlifting Every 2 minutes, for 18 minutes (3 sets) of: Bent-Over Dumbbell Row  (10 Reps )*Nuetral Grip Reverse Snow Angels (20 Reps ) Hollow Body...Read More

Weightlifting Take 12 minutes to build to 90-95% of your 1-RM Bench Press When the running clock reaches 15:00, perform… Every 3 minutes, for 6 minutes (2 sets) of: Bench Press (6 reps @ 85% of 1-RM) Metcon For time:100 Double-Unders50 Dumbbell Push Presses (50/35 lb DBs)50 Dumbbell Push-Ups (hands on DB handles)50 Dumbbell Push...Read More

Weightlifting Deadlift *Set 1 – 8 reps @ 50%*Set 2 – 6 reps @ 60%*Set 3 – 4 reps @ 70%*Sets 4-6 – 3 reps @ 80%Rest as needed Metcon Every 4 minutes, for 20 minutes (5 sets) for times:500 Meter Row20 Walking Lunges with Kettlebell Farmer’s Carry (32/24 kg KBs)Read More

Weightlifting (Either/Or for strength) Every 90 seconds, for 15 minutes (10 sets): Snatch (1.1 reps @ 80-90% of 1-RM Snatch) (pause 5-10 seconds between singles) OR Front Squat (2 reps @13X1 ) *Build to 2 heavy pause Front Squats by the last set Metcon Five rounds for time of:6 Overhead Squats*12 Burpee Box Jump-Overs (24″/20″)30...Read More

Metcon Baseline (Time) 500m Row40 Air Squats30 Sit-Ups20 Hand-Release Push-Ups10 Pull-Ups Weightlifting Every 90 Seconds for 16 minutes, 4 sets of: Station 1 – Toes to Bar (Strict or Kipping)Station 2 – Rope Climbs (Legless = RX+)Station 3 – Handstand Push Ups (Strict or Kipping)Station 4 – Rest Today’s goal is to work on these...Read More

Metcon Tommy V 21 Thrusters, 115#12 Rope Climbs, 15′15 Thrusters, 115#9 Rope Climbs, 15′9 Thrusters, 115#6 Rope Climbs, 15′ In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008To learn more about Tommy V click here OR Metcon Ellen 3...Read More

Metcon Every minute, on the minute, for 30 minutes (5 sets):Minute 1 – 60 seconds of Double UndersMinute 2 – 45 seconds of Dumbbell Devil’s Presses (50/35 lbs)Minute 3 – 30 seconds of Strict Handstand Push-UpsMinute 4 – 60 seconds of RowingMinute 5 – 45 seconds of V-UpsMinute 6 – 30 seconds of Dumbbell Push...Read More

Weightlifting Deadlift *Set 1 – 8 reps @ 50%*Set 2 – 6 reps @ 60%*Set 3 – 4 reps @ 70%*Sets 4-6 – 2 reps @ 75-80%Rest as needed Metcon Complete as many rounds and reps as possible in 10 minutes of:10 Box Jumps (24″/20″ – step down)10 Pull-Ups10 Alternating Reverse Lunges (50/35 lb DBs)Read More

Metcon Every 8 minutes, for 40 minutes (5 sets) for times:500 Meter Row400 Meter Run30 Wall Ball Shots (20/14 lbs)Please note times for each of your five sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2...Read More