Metcon In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1- 10 Box Jumps 5 Pull-Ups RX+ C2B Station 2- 10 Burpees 5 Dumbbell Ground to Overhead Station 3- 300 Meter Run w/Med Ball Teammates can only rotate after the running...Read More
It was Jen and Antons last week before they move to Philadelphia! Good luck on your next step in life! – Weightlifting 15-20 Minutes to build to todays 1 RM Snatch (Build to a Heavy single) Metcon For time: 5 Shoulder to Overhead (185/125 lbs) 10 Power Cleans (185/125 lbs) 15 Burpees Over the Barbell...Read More
Matt getting after some Burpees Crossfit Golden Trail Run: 6:00 p.m. – Weightlifting Pause Front Squat (6 reps @ 31X1) Rest 3 Minutes between sets Metcon Against a 10-minute running clock, complete the following: Row 1000 Meters immediately followed by… As many rounds and reps as possible of: 40 Double-Unders 30 Wall Ball Shots (20/14...Read More
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 – Toes To Bar – Pull ups Metcon Every 5 minutes, for 25 minutes (5...Read More
Tim trying to figure out what Birddog is getting ready to do! Crossfit Endurance Bike Ride: 6:00 p.m. Weightlifting Six Sets: 3-Position Snatch (High hang, mid thigh, floor) Rest 2-3 minutes Metcon Complete as many rounds and reps as possible in 7 minutes of: 7 Overhead Squats (135/95 lbs) (RX+ 155/115#) 7 Box Jumps (24″/20″)...Read More
Weightlifting Every 2 Minutes, for 20 Minutes (10 sets): Power Clean x 1.1 Rest 10 seconds between singles Metcon In teams of two, alternate sets to complete four each of: 3 Hang Power Cleans 2 Alternating Reverse Lunges 1 Shoulder to Overhead Run 400 Meters Choose the heaviest load you can successfully complete without dropping...Read More
Metcon Partners alternate whole rounds for time and complete five rounds each of: Row 250 Meters Kettlebell or Dumbbell Single-Arm Push Press x 5 reps each arm Goblet Squats x 10 reps Run 300 MetersRead More
Boot Camp: 8 & 9 a.m. (CrossFit Kids is canceled for the remainder of the summer) Olympic Lifting: 10 a.m. Supercharged Saturday: 11 a.m. Open Gym: 10 a.m. – Noon Read More
Weightlifting Take 20 Minutes to build to a new 1RM: Front Squat Metcon “Sage at 20″ Complete as many rounds and reps as possible in 20 minutes of: 20 Thrusters (135/95 lbs) 20 Pull-Ups 20 Burpees Over the Barbell Read More
