Metcon In Teams of 4 complete the following in 25 minutes 50 In Unison Burpees Then in remaining time: 20 Front Squats (95/65) 30 Kettlebell Swings (53/35) 20 Front Rack lunges – in place (95/65) Rest One Partner at each statoinRead More
Happy Friday!! – Weightlifting Five Sets of: Deadlift (3-4 Reps @ 2111) Rest 2 Minutes – Metcon Three rounds for time of: Run 400 Meters 15 Toes to bar Read More
Crossfit Endurance Trail Run: 6:00 p.m. Weightlifting Five sets of: Bench Press (2.2.2.2) Rest 10 seconds between doubles Rest 30 seconds after complete set Dynamic Push-Up (10-15 Reps) Rest 3 Minutes – Metcon In teams of two, with only one person working at a time, complete five sets each of: 200 Meter Farmer’s Carry Read More
Today is a grinder!!! Get ready for some heavy thrusters! – Metcon Seven rounds for time of: 5 Thrusters (175/115 lbs) 10 Pull-Ups RX+ Chest to BarRead More
Bogie is ready for Fall! Crossfit Golden Bike Ride: 6:00 p.m. Weightlifting Four Sets of: Split Stance Romanian Deadlift (6-8 Reps @ 4011) Rest 60 seconds L-Sit (60 seconds) Rest 60 seconds – Metcon Five sets for time: 15 Russian Kettlebell Swings 10 Box Jumps or Step-Ups Rest 60 seconds between sets Read More
The Mines boys are ready for Chief Weightlifting Power Clean (15 Minutes to build to a Heavyish single) – Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Read More
Partner WOD today!! – Metcon In teams of two, partners alternate tasks to complete 10 rounds of: 10 Pull-Ups 10 Burpee Box Jump Overs 400 Meter RunRead More
