Supercharged Saturday got after it last weekend! Mountain Bike Ride: CANCELED Weightlifting Every 2 minutes, for 16 minutes (8 sets): Split Jerk (3 reps) Build in load to today’s heavy triple, and for the first 3-4 sets, pause for 2 seconds in the receiving position – Metcon For max reps/calories: 90 seconds Double Unders Rest...Read More
Reminder there is only one workout Monday!! Labor Day Loredo is going to be starting right around 10:00am (gym will be open at 9:30am) and we are only running one heat! Stay for the BBQ (and Spike ball tournament), we will be providing the burgers and chicken and you bring the sides and drinks! 6...Read More
Metcon In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of: 100 Kettlebell Swings 100 Burpee Box Jump Overs 100 Wall Ball Shots Read More
Matt getting after it a few weeks back! Metcon A. For time: 30 Goblet Squats (50/35 DB) 600 Meter Run 60 Sit-Ups 600 Meter Run 30 Goblet Squats (50/35 DB) 600 Meter Run – B. 1000m Row – C. Recovery: Foam Roll, RomWOD, Etc. Read More
Crossfit Endurance Trail Run: 6:00 p.m. Weightlifting Take 20 Minutes to build to a 1RM Clean and Jerk Clean and Jerk (20 minutes to Build to a 1 RM) – Metcon In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of: 3 Power Cleans (185/125 lbs)...Read More
Weightlifting Every 3 Minutes, for 9 Minutes (3 sets): Back Squat (5 reps @ 80+ % of 1 RM) – Metcon Against a 5 minute running clock, complete: 500 Meter Row 50 Kettlebell Swings (24/16 kg) Pull-Ups x Max reps Rest 5 minutes between sets, and complete a total of two sets. Read More
Crossfit Golden Bike Ride: 6:00 p.m. Weightlifting Every 3 Minutes, for 15 minutes (5 sets): Push Press x 2-3 Reps (Building to a Heavy triple) – Metcon In teams of two, alternate sets to complete four each of: 10 Ground to Overhead 10 Box Jump Overs 400 Meter Run Choose weight that is challenging for...Read More
Gymnastics Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Rope Climb x 1-2 ascents Station 2 – Strict Handstand Push-Ups x max unbroken reps Station 3 – Alternating Pistols x 20 reps – Metcon Complete as many rounds and reps as possible in 10 minutes of: 5 Chest to Bar...Read More
Sunday Funday! Metcon In teams of two, complete: 100 Pull-Ups 300 Meter Farmer’s Carry (heavy, swap weights as often as needed) 100 Wall Ball Shots 300 Meter Farmer’s Carry 100 Burpee Box Jump-Overs (24″/20″) 300 Meter Farmer’s Carry Partition the reps however you would like. Read More
