Crossfit Endurance Trail Run: 6:00 p.m. Weightlifting Take 20 Minutes to build to a 1RM Clean and Jerk Clean and Jerk (20 minutes to Build to a 1 RM) – Metcon In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of: 3 Power Cleans (185/125 lbs)...Read More
Weightlifting Every 3 Minutes, for 9 Minutes (3 sets): Back Squat (5 reps @ 80+ % of 1 RM) – Metcon Against a 5 minute running clock, complete: 500 Meter Row 50 Kettlebell Swings (24/16 kg) Pull-Ups x Max reps Rest 5 minutes between sets, and complete a total of two sets. Read More
Crossfit Golden Bike Ride: 6:00 p.m. Weightlifting Every 3 Minutes, for 15 minutes (5 sets): Push Press x 2-3 Reps (Building to a Heavy triple) – Metcon In teams of two, alternate sets to complete four each of: 10 Ground to Overhead 10 Box Jump Overs 400 Meter Run Choose weight that is challenging for...Read More
Gymnastics Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Rope Climb x 1-2 ascents Station 2 – Strict Handstand Push-Ups x max unbroken reps Station 3 – Alternating Pistols x 20 reps – Metcon Complete as many rounds and reps as possible in 10 minutes of: 5 Chest to Bar...Read More
Sunday Funday! Metcon In teams of two, complete: 100 Pull-Ups 300 Meter Farmer’s Carry (heavy, swap weights as often as needed) 100 Wall Ball Shots 300 Meter Farmer’s Carry 100 Burpee Box Jump-Overs (24″/20″) 300 Meter Farmer’s Carry Partition the reps however you would like. Read More
Nice long partner workout today to kick off the weekend! – Metcon In teams of three, with only one partner working at a time, complete 3 rounds each of: Row 500 Meters 8 Front Squats (225/155 lbs – from the ground) followed immediately by: In teams of three, with only one partner working at a...Read More
Time to bring it for the baseline test! Crossfit Endurance Trail Run: 6:00 p.m. Baseline 500m Row 40 Air Squats 30 Sit-Ups 20 Hand-Release Push-Ups 10 Pull-Ups – Weightlifting Every 3 minutes, for 18 minutes (6 sets): Deadlift (5 reps @ 75-80%) Read More
Josh getting admired by the boss himself! – Weightlifting Every 3 minutes, for 15 minutes (5 sets): Front Squat (Build to a heavy 2 RM) – Metcon Every minute, on the minute, for 24 minutes: Minute 1 – 5 Thrusters (go heavy) Minute 2 – 10 Strict Pull-Ups Minute 3 – 15 Box Jump-Overs Read More
Jim getting after some boot camp last week! Crossfit Golden Bike Ride: 6:00 p.m. Gymnastics Gymnastic Skill Work: Take 15 minutes to work on multiple skills from the below list. All progressions and modifications will be acceptable to work on during this time. – Pistols – L sit/Hollow Holds – Handstands/Handstand Pushups – Muscle ups...Read More
