Metcon Every 10 minutes, for 30 minutes (3 sets) for times: 400m Run 12 Strict Handstand Push-Ups 50 Mountain Climbers 20 Weighted Cossack Squats (24/16 kg) 400 Meter RunRead More
Weightlifting Every 3 minutes, for 18 minutes (6 sets): Deadlift *Set 1 – 6 reps *Set 2 – 4 reps *Set 3 – 2 reps *Set 4 – 6 reps – Heavier than your first set of 6 *Set 5 – 4 – Heavier than your first set of 4 *Set 6 – 2 reps–...Read More
Weightlifting Every 90 seconds, for 12 minutes (8 sets): Bench Press x 3 reps @ 21X1 Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible. Metcon Two rounds for time...Read More
Metcon Three sets for max reps of: 60 seconds of Wall Ball Shots60 seconds of Kettlebell Swings (24/16 kg)60 seconds of Box Jumps (24″/20″)60 seconds of DB Push Press (40/25 lbs)60 seconds of Rowing (for Calories)Rest 60 secondsRead More
Metcon Metcon (Time)”Get A Grip” Teams of two must complete 100 repetitions of the following complex: 1 Deadlift 1 Squat Clean 1 Front Squat 1 Push Press 1 Push Jerk The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the...Read More
Metcon Metcon (Time)”Get A Grip”Teams of two must complete 100 repetitions of the following complex:1 Deadlift1 Squat Clean1 Front Squat1 Push Press1 Push Jerk The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400...Read More
2020 CROSSFIT GAMES OPEN BEGINS ON OCT. 10, 2019 – 20.1 WHAT IS THE OPEN? The CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Here, athletes like you, from all around the world, show up and push themselves further than they ever thought possible over...Read More
2020 CrossFit Games OPEN Begins on OCT. 10, 2019 – 20.1 What is the Open? The CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Here, athletes like you, from all around the world, show up and push themselves further than they ever...Read More
Gymnastics Every 2 minutes, for 16 minutes (4 sets each) of: Ring Muscle Ups (4-8 Reps) Handstand Walk (50-75 Feet) or Box Around the Worlds Metcon Two sets for times of: 30/25 Calories of Rowing 20 Burpee Box Jump-Overs (30″/24″) Rest 6 minutesYou have a long rest period for this workout, but the expectation is that...Read More
