Bench Press! Weightlifting Every 3 minutes, for 15 minutes (5 sets): Bench Press x 7 reps @ 67-73% *If you were able to perform all sets and percentages (65-70%) last week then increase by 2-3% Metcon Five rounds for time of: 40 Double-Unders 10 Push Presses (135/95 lbs) 10 Toes to BarRead More

Running! Metcon “The Running Dead” For time: 1600 Meter Run 50 Deadlifts (225/155 lbs) 50 Calories of Rowing 50 Dumbbell Box Step-Overs (50/35 lb DBs – 20”) 1600 Meter RunRead More

Snatches or Front Squats?? Weightlifting Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep Build to a heavy single in ten sets.  OR  Every 2 minutes, for 20 minutes (10 sets): Front Squat x 1 Rep Build to a heavy single in ten sets.  Metcon For time: 30 Chest-to-Bar Pull-Ups 15 Overhead...Read More

Super Charged Sunday “Whitten” 5 Rounds for time: 22 Kettlebell swings (70#/50#) 22 Box jumps (24″/20″) 400m Run 22 Burpees 22 Wallball shots (20#/14#) CrossFit Games Open 22.3 RX Time: 21 Pull-ups 42 Double-unders 21 Thrusters (weight 1) 18 Chest-to-bar pull-ups 36 Double-unders 18 Thrusters (weight 2) 15 Bar muscle-ups 30 Double-unders 15 Thrusters (weight...Read More

How do you recover?? Metcon Complete as many rounds and reps as possible in 8 minutes of: 15 Calories of Rowing 12 Dumbbell Deadlifts 9 Dumbbell Hang Power Cleans 6 Dumbbell Push Presses Rest 2 minutes, and when the running clock reaches 10:00… Complete as many rounds and reps as possible in 8 minutes of:...Read More

Back Squats! Weightlifting In 20 minutes, build to a 3-RM Back Squat Metcon For time: 1,000 Meter Row 150 Air Squats 1,000 Meter RowRead More

Grab your running shoes! Metcon Five rounds for time of:100 Double Unders20 Slamballs (30/20lbs)20 Box Jumps (24″/20″ – step-down from top)10 Strict Pull-UpsRead More

Snatches! Weightlifting Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Lift-Offs + Snatch from 2″ Below the Knee (pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee) OR Weightlifting Every 90 seconds, for 15 minutes (10 sets): Bulgarian Split Squat x 3 Reps...Read More

Bench Press! Weightlifting Every 3 minutes, for 15 minutes (5 sets): Bench Press x 8 reps @ 65-70% Metcon Five rounds for time: 200 Meter Run  12 Toes to Bar 12 Stationary or Ring Dips @ 1111 12 Push-UpsRead More

Deadlifts and Handstand Push-Ups! Metcon “Strict Diane” Complete rounds of 21, 15 and 9 reps for time of: 225/155 lb Deadlifts Strict Handstand Push-Ups Weightlifting Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Barbell Hip Thrust x 6 reps @ 21X1 Station 2 – Band Pull-Aparts x 30 reps @ 1010...Read More