Shoes or No Shoes?? Weightlifting Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 2 reps @ 80% *Set 5 – 2 reps @ 90% Rest as needed Metcon “DT” Five rounds for time of: 12 Deadlifts (155/105 lbs)...Read More

Lyla (Time)10-9-8-7-6-5-4-3-2-1 Reps For Time: Muscle-upsBodyweight clean and jerks OR Randy (Time) For Time:75 Power Snatches, 75# / 55# OR Metcon Every 4 minutes, for 16 minutes (4 sets) for times of:20/15 Calories of Rowing20 Alternating Dumbbell Snatches 50/35(lbs)Immediately into… Every 4 minutes, for 16 minutes (4 sets) for times of:Run 300 Meters30 Slamballs (30/20...Read More

Metcon In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:20/15 Calories of Rowing15 Ring Dips30 Alternating Dumbbell Snatches (50/35 lbs)60 Double Unders15 Ring Dips30 Russian Kettlebell Swings (32/24 kg)20/15 Calories of RowingRead More

Metcon – CrossFit Games Open 21.3 For total time: 15 front squats (95/65 lbs)30 toes-to-bars15 thrusters (95/65 lbs) Then, rest 1 minute before continuing with:15 front squats30 chest-to-bar pull-ups15 thrustersThen, rest 1 minute before continuing with:15 front squats30 bar muscle-ups15 thrusters Time cap: 15 min Workout 21.4 begins immediately upon completing or reaching the time...Read More

Metcon Every 10 minutes, for 40 minutes (4 sets) for times:500 Meter Run800 Meter Run50 Double-Unders Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back...Read More

Weightlifting In 15 minutes build to today’s 1-RM Dead-Stop Front Squat Dead-Stop Front Squat (1 Rep) Metcon Fran Sandwich For time:800 Meter Runimmediately followed by…Rounds of 21, 15 and 9 reps of:Thrusters (95/65 lbs)Pull-Upsimmediately followed by…800 Meter RunRead More

Weightlifting Every 2 minutes, for 20 minutes (10 sets): 2 Clean Lift-Offs + Power Clean  Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause...Read More

Weightlifting Take 20 minutes to build to today’s 1-RM Bench Press Bench Press (1 Rep) Metcon Complete as many rounds and reps as possible in 10 minutes of:5 Strict Handstand Push-Ups10 Ring Dips15 Push-Ups30 Double-UndersRead More

Capoot (Time) For Time:100 push-upsRun 800 meters75 push-upsRun 1,200 meters50 push-upsRun 1,600 meters25 push-upsRun 2,000 meters OR Annie (Time)50-40-30-20-10 Double-unders Sit-ups OR Complete as many rounds and reps as possible in 7 minutes of:Three rounds for time of:20 Dumbbell Snatches15 V-UpsRest 3 minutes Complete as many rounds and reps as possible in 7 minutes of:Three rounds for...Read More

Metcon (AMRAP – Reps) Three sets for max reps of:60 seconds of Wall Ball Shots (20/14 lbs)60 seconds of Kettlebell Swings (24/16 kg)60 seconds of Double Unders60 seconds of Strict Handstand Push-Ups60 seconds of Rowing (for Calories)Rest 3 minutesRead More