Weightlifting Back Squat *Set 1 – 5 reps @ 75-80% of 1-RM *Set 2 – 3 reps @ 80-85% *Set 3 – 1 rep @ 85-90% *Set 4 – 5 reps @ 80-85% *Set 5 – 3 reps @ 85-90% *Set 6 – 1 rep @ 90-95% Rest 2 minutes between sets. Metcon For time:...Read More

Weightlifting Take 20 minutes to build to today’s 1-Rep Snatch (10 Sets): Build over the course of the 10 sets to today’s heavy single – not necessarily a 1RM Metcon Every minute, on the minute, for 10 minutes (5 sets of each): Minute 1 – 5 Hang Squat Snatches 135/95# Minute 2 – 6 Bar...Read More

Metcon In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of: 500 Meter Row 15 Ring Dips 30 Russian Kettlebell Swings 60 Double Unders 15 Ring Dips 30 Russian Kettlebell swings 500 Meter Row  Read More

Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 11 a.m. – 1 p.m.Read More

Weightlifting Every 2 Minutes for 16 Minutes, build to a Heavy-ish Clean (8 Sets): *Build over the course of 8 sets and use last load for 18.2A Crossfit Games Open 18.2  1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use...Read More

Every minute, on the minute, for 30 minutes (6 sets of each): Minute 1 –Short Lap run Minute 2 – 20 Wall Ball Shots (20/14 lbs) Minute 3 – 15 Hand Release Push-Ups Minute 4 – 15 Box Jump-Overs (24″/20″) Minute 5 – 30-Second Front Leaning Rest on Rings SCORING: REPS! RX – if completed...Read More

Gymnastics Every minute, on the minute, for 12 minutes (3 sets) of: Interval 1 –Hollow Handstand Marching x 10 reps Interval 2 – L-Sit Hold x 30-45 seconds Interval 3 – Ring Muscle-Ups x 4-6 reps or Pull-Ups x 8 reps Interval 4 – Reverse Snow Angels x 10 reps @ 2020 Metcon Two sets...Read More

Weightlifting Deadlift (2 reps – 80% of 1-RM Deadlift) Every 2 minutes, for 16 minutes (8 sets): Deadlift x 2 reps @ 80% of 1-RM Deadlift Metcon Five rounds for time of: 24 Kettlebell Swings (32/24 kg) 12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg) 12 Box Jumps (24″/20″)  Read More

Weightlifting Shoulder Press (1 Rep) Every 2 minutes, for 10 minutes (5 sets): Strict Shoulder Press x 1 rep Loads per set (by %): 75, 80, 85, 90, 95 Then rest two minutes, and when the running clock reaches 12:00…Every 3 minutes, for 6 minutes (2 sets) of: Strict Shoulder Press x 1 rep @...Read More

Metcon “Dissecting Kelly” (AMRAP – Rounds and Reps) In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Box Jumps (24/20″) 30 Wall Ball Shots (20/14#)Read More