Metcon Jackie For Time:1000m Row50 Thrusters, 45#30 Pull-ups Weightlifting – 3 Sets: Bulgarian Split Squat (8 reps each leg @ 3111) Rest 45 Seconds after each leg Handstand Push-ups (8-10 reps @ 20X1 (Strict before Kipping)) Rest 90 seconds (if you aren’t capable of this rep scheme yet, break up your reps and try to...Read More
Metcon For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:15 KB Deadlifts8 Chest-to-Bar Pull-UpsRest 4 minutes, and then… 8 Burpee Box Jump-Overs (24″/20″)8 Ring DipsRest 4 minutes, and then… 15 DB Ground to Overhead (50/35 lbs)8 Toes to BarRead More
Weightlifting Five sets of: Unsupported Seated Strict Press (3-4 reps) Rest 2-3 minutes Metcon Complete as many rounds and reps as possible in 15 minutes of:400 Meter Run8 Strict Pull-Ups12 Handstand Push-Ups Accessory Work Every minute, on the minute, for 6 minutes:Minute 1 – 45 Second Hollow Body HoldMinute 2 – 45 Second Prone Plank...Read More
Weightlifting Three Sets of: Dumbbell Walking Lunge (20 steps @ 10X0) Complete as many rounds and reps as possible in 5 minutes of:20 Double-Unders10 Kettlebell SwingsRest 60 seconds, and then… Complete as many rounds and reps as possible in 5 minutes of:5 Dumbbell Man-Makers10 Box Jumps (or Step-Ups) Complete as many rounds and reps as...Read More
Metcon Every minute, on the minute, for 28 minutes (7 sets of each):Minute 1 –200/150 Meters of RowingMinute 2 – 12 Kettlebell Swings (32/24 kg)Minute 3 – 8 Dumbbell Thrusters (50/35 lbs)Minute 4 – 10 Ring DipsRead More
New Years Eve hours: CrossFit Classes: 5,6,7,9, Noon Bootcamp Classes: 8 AM Open Gym: 10-12 PM New Years Day: CLOSED Weightlifting: Every 3 minutes, for 15 minutes (5 sets) of: Front Squat (3 Reps @32X1) Metcon Four sets of 3-minute sprints of:“Mary”5 Strict Handstand Push-Ups (or Hand Release Push-ups)10 Alternating Pistols (or Cossack Squats)15 Pull-Ups...Read More
11am Yoga Canceled Today, we will have RomWod on for those looking to do some mobility work. Metcon In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Burpee Box Jump-Overs (24″/20″) 7 Dumbbell Thrusters (40/25 lbs) 21 Double-Unders Rest until the running clock reaches...Read More
