Super Charged Sunday! Metcon Triple Clean Complex – WZA 2015  3 ROUNDS: 21 Chest to Bar 15 Strict HSPU 9 Squat Snatches (155/105lb) Andy For Time 25 Thrusters (115/85 lb) 50 Box Jumps (24/20 in) 75 Deadlifts (115/85 lb) 1.5 mile Run 75 Deadlifts (115/85 lb) 50 Box Jumps (24/20 in) 25 Thrusters (115/85 lb)...Read More

Burpees! Metcon Complete as many rounds and reps as possible in 3 minutes of: 3 Strict Pull Ups  6 Burpees 9 Air Squats  Rest 3 minutes between sets, and complete a total of 5 sets.Read More

Weights! Weightlifting Five sets of: Back Squat x 10 reps @30X1  Rest 30 seconds Single-Arm Dumbbell Rows x 10 reps each arm @ 2111 Rest 30 seconds Heavy Russian Kettlebell Swings x 10 reps  Rest 30 seconds Dumbbell Shoulder Press x 10 reps @ 20X1  Rest 2 minutes Read More

Bench Press! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Bench Press @ 20X1 * Set 1 – 3 reps @ 65% of 1-RM * Set 2 – 2 reps @ 75% * Set 3 – 1 rep @ 85% * Set 4 – 1 rep @ 90% * Set 5 – 1 rep...Read More

Squats! Weightlifting Take 15 minutes to build to a heavy Overhead Squat Or  Take 15 minutes to build to a 5RM Front Squat Metcon Complete as many rounds and reps as possible in 7 minutes of: 7 Toes to Bar 14 Wall Ball ShotsRead More

Cleans or Deadlifts?? Weightlifting Every 2 minutes, for 16 minutes (8 sets): High Hang Clean + Clean Or  Every 2 minutes, for 16 minutes (8 sets): Deadlift x 4 reps @40X1 Metcon In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your...Read More

Strict Press! Weightlifting Every 3 minutes, for 15 minutes (5 sets): Strict Press x 6 reps   *Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility. Metcon Every 90 seconds, for 15 minutes (10 sets): 5 Dumbbell Push Presses (50/35 lbs) 10 Burpees Over DumbbellRead More

Super Charged Sunday! Metcons CrossFit 2021 Quarterfinals workout  For total time: 3 rounds of:   10 strict handstand push-ups   10 dumbbell hang power cleans   50 double-unders Rest exactly 1 min., then: 3 rounds of:   10 kipping handstand push-ups   10 dumbbell shoulder-to-overheads   50 double-unders 5 Rounds For Time 3 Rope Climbs (15 ft) 10 Toes-to-Bars 21 Overhead...Read More

2 in 1! Metcon Every minute, on the minute, for 20 minutes (4 sets): Station 1 = 20 Slamballs (30/20 lbs)  Station 2 = 20 Ab Mat Sit Ups Station 3 = 20 Box Jumps (24/20”) Station 4 = 20 Dumbbell Floor Press (50/35lbs) Station 5 = 30 Air Squats  Immediately followed by… Two rounds...Read More

Burpees! Weightlifting Every 60 seconds,  for 16 minutes (4 sets) of: Station 1 – Banded Overhead Triceps Extensions x 15 Reps  Station 2 – Reverse Snow Angels x 10 Reps X1111 Station 3 – Handstand Hold x 30-45 Seconds   Station 4 – Rest  Metcon 7 Minutes  Burpees to 6” TargetRead More