Nice long partner workout today to kick off the weekend! – Metcon In teams of three, with only one partner working at a time, complete 3 rounds each of: Row 500 Meters 8 Front Squats (225/155 lbs – from the ground) followed immediately by: In teams of three, with only one partner working at a...Read More
Time to bring it for the baseline test! Crossfit Endurance Trail Run: 6:00 p.m. Baseline 500m Row 40 Air Squats 30 Sit-Ups 20 Hand-Release Push-Ups 10 Pull-Ups – Weightlifting Every 3 minutes, for 18 minutes (6 sets): Deadlift (5 reps @ 75-80%) Read More
Josh getting admired by the boss himself! – Weightlifting Every 3 minutes, for 15 minutes (5 sets): Front Squat (Build to a heavy 2 RM) – Metcon Every minute, on the minute, for 24 minutes: Minute 1 – 5 Thrusters (go heavy) Minute 2 – 10 Strict Pull-Ups Minute 3 – 15 Box Jump-Overs Read More
Jim getting after some boot camp last week! Crossfit Golden Bike Ride: 6:00 p.m. Gymnastics Gymnastic Skill Work: Take 15 minutes to work on multiple skills from the below list. All progressions and modifications will be acceptable to work on during this time. – Pistols – L sit/Hollow Holds – Handstands/Handstand Pushups – Muscle ups...Read More
Heavy doubles for our Clean and Jerk today! – Weightlifting Every two minutes, for 20 Minutes (10 sets): Clean and Jerk (1.1) Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+ – Metcon For time: Row 1000 Meters 30 Ground to Overhead (135/95 lbs) Run 800 Meters Read More
Metcon In teams of 5, complete 3 sets each of: 30 Calorie Row 30 Burpees 30 Sit-Ups 30 Slamballs Teams get one erg. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has...Read More
Sharons ready for Helen today! – Accessory: Three sets, not for time: Bar Muscle-Ups x 3-5 reps Rest 1 minute Kettlebell or Dumbbell Snatch x 5-7 reps each arm Rest 1 minute Double-Unders x 30-40 reps Rest 1 minute – Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# /...Read More
