Deadlifts and Handstand Push-Ups! Metcon “Strict Diane” Complete rounds of 21, 15 and 9 reps for time of: 225/155 lb Deadlifts Strict Handstand Push-Ups Weightlifting Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Barbell Hip Thrust x 6 reps @ 21X1 Station 2 – Band Pull-Aparts x 30 reps @ 1010...Read More

Super Charged Sunday! Metcons CrossFit Games Open 22.2 RX (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:DeadliftsBar-facing burpeesTime cap: 10 minutes F: 155-lb BarbellM: 225-lb Barbell Havana (AMRAP – Rounds and Reps) Complete as many rounds as possible in 25 minutes of:150 double-unders50 push-ups15 power cleans Men: 185 lb.Women: 125 lb. ScalingHero workouts are notoriously...Read More

Partner Wod! Metcon In teams of two, perform the following for time:600 Single UndersImmediately followed by…Ten rounds, alternating each movement, of:10 Dumbbell Hang “Clusters”10 Burpees10 Strict Pull-UpsImmediately followed by…600 Single Unders (Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A performs 10 strict pull-ups; Partner B performs 10 hang “Clusters”; etc…....Read More

Don’t forget your accessory work! Metcon Every 7 minutes, for 35 minutes (5 sets) for times of: 250 Meter Row 50 Double-Unders 50 Air Squats 15 Hand Release Push-Ups Accessory Take 10 minutes to work on a skill or mobility: Skill Examples: Pull-up kip, handstand kick up, toes to bar kip, double under, handstand pushups,...Read More

**Friday Class Change** Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: 2 reps x Bench Press  Building to a heavy double over the course of 8 sets.  Metcon Three sets for max reps of: 60 seconds of Dumbbell Box Step-Ups (50/35 lb DBs; 20″) 60 seconds of Slamballs (30/20 lbs)  60 seconds of...Read More

New workout shoes!! Metcon Every minute, on the minute, for 30 minutes (6 sets) of: Minute 1 – 8 Deadlifts @ 70% of 1-RM  Minute 2 – 16 Walking Lunges with Farmer’s Carry (50/35 lbs)  Minute 3 – 6 Bar Muscle-Ups  Minute 4 – 12 Kettlebell Shoot Throughs  Minute 5 – 40 Seconds of Prone...Read More

Back Squats! Weightlifting Back Squat *Set 1 – 5 reps @ 75%  *Set 2 – 3 reps @ 80%  *Set 3 – 1 rep @ 85%  *Set 4 – 5 reps @ 80%  *Set 5 – 3 reps @ 85%  *Set 6 – 1 rep @ 90%  *Set 7 – 5 reps @ 85% *Set...Read More

Shoulder Presses! Weightlifting Every 3 minute, for 15 minutes (5 sets): Strict Shoulder Press x 1 rep Once you have found your 1-RM (which you will use for this entire cycle), then perform the following: Every 3 minute, for 6 minutes (2 sets): Push Press x Max Reps @ 80-85% of today’s 1-RM Metcon “Helen”...Read More

Are you doing the CrossFit Games Open?? Metcon CrossFit Games Open 22.1 RX (Ages 16-54) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35lb. dumbbell, 20-in. box M: 50lb. dumbbell, 24-in. box *If you performing scaled/different division (age, etc.) use the “add performance”...Read More

Get A Grip! Metcon “Get A Grip” Teams of two must complete 100 repetitions of the following complex: 1 Deadlift (95/65lbs) 1 Squat Clean 1 Front Squat 1 Push Press 1 Push Jerk *Partner 1 runs a 400 Meter run, while Partner 2 is performing the above complex. Once partner 1 has completed their run...Read More