Metcon Every 5 minutes, for 30 minutes (6 sets) for times: Run 400 Meters 8 Strict Pull-Ups 10 Toes to Bar 12 Hand Release Push-Ups Please note times for each of the six sets. Compare results to April 18, 2018. Accessory Every 60 seconds, for 8 minutes (2 sets of each): Station 1 – 45...Read More

Weightlifting Every 3 minutes, for 15 minutes (5 sets): Front Squat (3) 3 reps @ 85% or more of 1-RM We last tested 1-RM Front Squat on July 10, 2018. Metcon Karen For Time: 150 Wall-Ball Shots, 20# / 14#Read More

Metcon Every 2 minutes, for 30 minutes (3 rounds) of:Station 1 – 300 Meter RunStation 2 – 30 Wall Ball Shots (20/14 lbs)Station 3 – 300 Meter RunStation 4 – 30 Pull-UpsStation 5 – 15 Burpee Box Jump-Overs (24″/20″)Read More

  Metcon In teams of two, partners will alternate complete rounds, and work through as many rounds and reps aspossible in 30 minutes of:200 Meter Run12 Deadlifts (155/105 lbs)9 Hang Power Cleans (155/105 lbs)6 Shoulder to Overhead (155/105 lbs)Read More

Weightlifting For each – Every 2 minutes, for 6 minutes (3 sets): High-Hang Snatch (2) Hang Snatch (2) 2 Snatch Lift-Offs + Snatch (2)   Metcon Five rounds for time of:10 Hang Power Snatches (95/65 lbs)30 Double-Unders   MTB Ride We will be riding Apex tomorrow!! Meet at the gym at 5:45pm and we will...Read More

  Weightlifting Every 4 minutes, for 16 minutes (4 sets): Back Squat (8)   Metcon For time:1200 Meter Runimmediately followed by three rounds of:15 Toes to Bar20 Alternating Reverse Lunges with KB/DB in Goblet (32/24 kg)Read More

Weightlifting Every 2 minutes, for 12 minutes (6 sets): Strict Press (2) *Set 1 – 5 reps @ 70%*Set 2 – 3 reps @ 75%*Sets 3-4 – 2 reps @ 80-83%*Sets 5-6 – 2 reps @ 85-88% Metcon In teams of 2, Partners alternate whole rounds to complete as many rounds and reps as possible...Read More

Metcon “Christine” 3 Rounds for time:  500m Row  12 Deadlifts, bodyweight 21 Box Jumps, 20″ Weightlifting Three sets of: Posted Single-Leg Deadlifts (8-10 @ 3011) Rest 60 seconds Barbell Glute Bridges (6-8 reps @ 20X1) Rest 60 seconds Side Plank (45 seconds each ) Rest 60 seconds  Read More

Metcon In 15 minutes, complete the following: Run 800 Meters immediately followed by as many rounds and reps as possible of: 5 Strict Pull-Ups 10 Hand Release Push-Ups 15 Air Squats Rest exactly 5 minutes, and when the running clock reaches 20:00 . . . In 15 minutes, complete the following: Run 800 Meters immediately...Read More

Weightlifting Deadlift (6) *Set 1 – 10 reps @ 50% of 1-RM *Set 2 – 10 reps @ 60% *Set 3 – 10 reps @ 65% *Set 4 – 8 reps @ 70% *Set 5 – 6 reps @ 80% Rest 2-3 minutes between sets Metcon In teams of four, complete as many rounds and...Read More