Metcon In teams of two, complete five rounds for time of: Run 400 Meters (partners must stay together) 30 Double Dumbbell Deadlifts (15 each – 50/35 lbs) 30 Pull-Ups (15 each) Partners must run together, and may only start deadlifts once both members are done. Read More
If you are Free this weekend come support 11 athletes at the Turkey Challenge CrossFit Competition! Please visit the website for more information or check the whiteboard in the gym for all the athletes heat times!! LOCATION: Sports Stable 1 Superior Dr. Superior Colorado WEBSITE: https://www.turkeychallenge.com/ Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10...Read More
Metcon Every 8 minutes, for 32 minutes (4 sets) for times: 20/15 Calories of Rowing (or 300m run if nice) 15 Dumbbell Thrusters (40/25 lbs) 15 Toes to Bar 20/15 Calories of Rowing Read More
Weightlifting Every two minutes, for 20 minutes (10 sets): Hang Snatch + Snatch + Overhead Squat (1 Hang Snatch + 1 Snatch + 2 Overhead Squats ) Build over the course of the 10 sets to today’s heavy. Metcon Complete as many rounds and reps as possible in 8 minutes of: 5 Power Snatches (135/95...Read More
Weightlifting Three Sets: Back Squat (4 reps) Rest 3 minutes Increase the weight you used on November 9, 2018 by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 1-2 reps of each set extremely difficult. Metcon For time: 50 Wall Ball...Read More
Weightlifting Every three minutes, for 12 minutes (4 sets) Shoulder Press ( 3 reps @ 88-92% of 1-RM) Every two minutes, for 6 minutes (3 sets) Push Press x Max Reps @ same weight as today’s Shoulder Presses Metcon Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – 9 Strict Handstand...Read More
Weightlifting Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Death March x 20 reps Station 2 – Tempo Push-Ups x 12-20 reps @ 1111 Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 21X0 (add weight to the pull-ups if you can do so and still hold the tempo and...Read More
Metcon In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 400 Meter Run* 100 Dumbbell Thrusters (40/25#) 400 Meter Run 100 Pull-Ups 400 Meter Run 100 Dumbbell Thrusters (40/25#) 400 Meter Run 100 Kettlebell Swings *Both athletes perform the run at the same time. Read More
Weightlifting Four sets of: Back Squat (6 Reps ) Rest 3 minutes Choose the same weights you used on October 23rd. If you missed that squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult. Metcon For time: 30/20 Calories of Rowing 30 Front Squats (155/105 lbs)...Read More
