Push Press! Weightlifting Every 3 minutes, for 18 minutes (6 sets): Push Press *Set 1 – 5 reps *Set 2 – 3 reps *Sets 3-6 – 1 rep The goal is to build to today’s 1-RM Push Press. Metcon Three rounds for time of: 10 Strict Handstand Push-Ups 20 Pull-Ups  Run 300 MetersRead More

CrossFit Golden Is #1 Weightlifting Every 2 minutes, for 16 minutes (8 sets): Deadlift x 2 Reps @21X1 (Build over the 8 sets) Metcon Three sets for times of: 250 Meter Row 20 Wall Ball Shots (20/14 lbs)  20 Kettlebell Swings (32/24 kg) Rest 3 minutesRead More

Super Charged Sunday! Metcon Weston 5 Rounds For Time: 1000m Row 200m Farmer’s Carry (2×20 kg) 50m Waiters Walk-Right Arm (20 kg) 50m Waiters Walk-Left (20 kg) As many reps as possible in 10 Minutes of:  5 Shoulder-to-Overheads (115/75 lb) 10 Deadlifts (115/75 lb) 15 Box Jumps (24/20 in) As many reps as possible in...Read More

Max Reps! Metcon Complete five sets for max reps/calories of:60 seconds of Rowing (for calories)60 seconds of Dumbbell Renegade Rows (50/35 lbs) (1=L Row+ Push Up+ Right Row+ Push Up)60 seconds of Dumbbell Thrusters (50/35 lbs)Rest 60 secondsRead More

Dumbbell Rows! Weightlifting Every 2 minutes, for 20 minutes (5 sets) of:Station 1 – Front-Racked Alternating Reverse Lunges x 10 reps each leg @ 20X1Station 2 – Bent Over Dumbbell Row x 10 reps @20X1 Metcon Four rounds for time of:10 Toes to Bar15 Box Jumps (24/20”)20 Slamballs (30/20 lbs)Read More

Snatch or Front Squat?? Weightlifting Take 15 minutes to build to today’s 1-RM Snatch Or Take 15 minutes to build to a 5-RM Front Squat  Metcon Every minute, on the minute, for 20 minutes:Station 1 – 30 seconds of Rowing (for meters)Station 2 – Power Snatch x 3 reps @ 70-80% of today’s 1RM *Alternative...Read More

Deadlifts and Box Jumps! Weightlifting Every 3 minutes, for 15 minutes (5 sets) of:3 Deadlifts @ 85%10 Box Jumps (28/24”)(jump up, step down with support) Metcon Complete as many rounds and reps as possible in 10 minutes of:10 Deadlift (225/155 lbs)10 Burpees Over the Barbell10 Chest to Bar Pull-UpsRead More

Back Squats! Weightlifting Take 20 minutes to build to a 3-RM Back Squat Metcon Against a 6-minute running clock, for max reps:Row 1000 MetersWall Ball Shots (20/14 lbs) Rest 6 minutes – repeat for 2 sets.Read More

Bench Press and Pull Ups! Weightlifting Every three minutes, for 15 minutes (5 sets) of:Bench Press x 8 reps Strict Pull-Ups – Max Rep Metcon For time:50/30 Push-Ups300 Meter Run30 Heavy Kettlebell Swings300 Meter Run50/30 Push-Ups300 Meter Run30 Heavy Kettlebell Swings300 Meter RunRead More

Super Charged Sunday! Metcon Coffland   For time: Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: – 800-m run – 30 push-ups “AMANDA .45”  13-11-9-7-5 Reps for Time Muscle-Ups Squat Snatches (135/95 lb) Time cap: 13 minutes for males, 15 minutes for females Every 6 minutes, for 36...Read More