Weightlifting Every 3 minutes, for 18 minutes (6 sets): Deadlift *Set 1 – 6 reps *Set 2 – 4 reps *Set 3 – 2 reps *Set 4 – 6 reps – Heavier than your first set of 6 *Set 5 – 4 – Heavier than your first set of 4 *Set 6 – 2 reps–...Read More
Weightlifting Every 90 seconds, for 12 minutes (8 sets): Bench Press x 3 reps @ 21X1 Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible. Metcon Two rounds for time...Read More
Metcon Three sets for max reps of: 60 seconds of Wall Ball Shots60 seconds of Kettlebell Swings (24/16 kg)60 seconds of Box Jumps (24″/20″)60 seconds of DB Push Press (40/25 lbs)60 seconds of Rowing (for Calories)Rest 60 secondsRead More
Metcon Metcon (Time)”Get A Grip”Teams of two must complete 100 repetitions of the following complex:1 Deadlift1 Squat Clean1 Front Squat1 Push Press1 Push Jerk The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400...Read More
2020 CrossFit Games OPEN Begins on OCT. 10, 2019 – 20.1 What is the Open? The CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Here, athletes like you, from all around the world, show up and push themselves further than they ever...Read More
Gymnastics Every 2 minutes, for 16 minutes (4 sets each) of: Ring Muscle Ups (4-8 Reps) Handstand Walk (50-75 Feet) or Box Around the Worlds Metcon Two sets for times of:30/25 Calories of Rowing20 Burpee Box Jump-Overs (30″/24″)Rest 6 minutesYou have a long rest period for this workout, but the expectation is that it will...Read More
Weightlifting Five sets of: Push Press x 5 reps Rest 2 minutes Build to today’s heavy 5 reps. Metcon Complete as many rounds and reps as possible in 10 minutes of: 15 Push Presses (95/65 lbs) 15 Deadlifts (95/65 lbs) 30 Double-UndersRead More
Weightlifting Every 2 minutes, for 16 minutes (8 sets) Power Clean x 2 reps Start around 70% and build each set to today’s heavy double. Metcon For time: 1200 Meter run 30 Alternating Single-Arm DB Snatches (50/35 lbs) 60-Foot Left Arm Overhead DB Walking Lunges (50/35 lbs) 60-Foot Right Arm Overhead DB Walking Lunges (50/35...Read More
Metcon In Teams of 4 complete the following in 25 minutes: 50 In Unison Burpees Then in remaining time – AMRAP of: 20 Kettlebell or Dumbbell Goblet Squats (50/35lb) 30 Kettlebell Swings (53/35lbs) 20 Farmers Carry Alternating Reverse lunges (50/35lbs) Rest *Athletes will each start at a different station (Goblet Squats, KB Swings, Lunges, or...Read More
