Metcon For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes: 8 KB Deadlift – AHAP 8 Chest-to-Bar Pull-Ups Rest four minutes, then… 8 Burpee Box Jump-Overs (24″/20″) 8 Ring Dips Rest four minutes, then… 8 Slamballs (30/20lb) 8  V-UpsRead More

Weightlifting Three sets of: Dumbbell Walking Lunge (20 Steps) Rest 60 Seconds Single Arm Dumbbell Row (10-12 reps each arm @ 21X0) Rest 60 Seconds, can use KB as well. Metcon (Time) For time: 400 Meter Run 50 Wall Ball Shots RX (30/20lb) 40 Box Jumps or Step-Ups 30 Dumbbell Shoulder to Overhead (50/35#) 20...Read More

Trail run at 6:00pm at North Table, details here! – Weightlifting Every 2 minutes, for 12 minutes (2 sets of each): Muscle-ups (Max reps in 45 sec) (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Alternating Pistols (16-20 reps) (if you’re proficient, add weight with a kettlebell) Metcon Every...Read More

Weightlifting 6 sets of: Clean (1.1) Rest 2-3 Minutes Metcon (Time) Five rounds for time of: 30 Double-Unders 15 Wall Ball Shots (20/14 lbs) 10 Push-UpsRead More

MTB Ride at 6:00pm at Matthew Winters, details can be found here. – Weightlifting Take 15 minutes to build up to today’s 1 rep max Split Jerk (1 RM) Metcon Three rounds for time of: 400 Meter Run 10 Ground to Overhead (135/95 lbs) 20 Chest-to-Bar Pull-UpsRead More

Weightlifting Four sets of: Back Squat (3-5 Reps) Rest 20 Seconds Strict Supinated Grip Pull-Up (Max Reps) Rest 3 Minutes Metcon (Time) Two sets for times of: Row 500 Meters 30 Slamballs 30/20# 15 Toes to Bar Rest 4 minutesRead More

Metcon (Time) Seven rounds for time of: 7 Pull-Ups 7 Box Jumps 7 Dumbbell Ground to Overhead (2 DB = power clean + push press) You will complete this workout in teams of three, with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat...Read More

Weightlifting Snatch (1 Rep) Take 20 minutes and build to today’s 1-RM Snatch Metcon (Time) 12, 9, and 6 reps for time of: Snatch Strict Handstand Push-Ups Using ~75% of what you worked up to in partRead More

Trail Run CANCELLED due to Weather and muddy trail conditions. – Metcon (Time) Four rounds for time of: 400 Meter Run 24 Goblet Squats (32/24 kg) 12 Burpee Box Jump-Overs (24″/20″) This workout is inspired by the “Vest Triplet” events that teens and masters athletes completed in the 2017 CrossFit Games. Accessory Work See Instagram...Read More

Weightlifting Four sets of: Shoulder Press (2-3 Reps) Rest 90 Seconds Pistols (5 reps each leg @ 4111) Rest 90 Second Metcon (Time) For time: 40/30 Calories of Rowing 100-Foot Dumbbell Overhead Walking Lunges  – AHAP This workout is inspired by the “Assault Lunge” in the 2017 CrossFit Games. Males used an 80 lb. dumbbell...Read More