Volume Dead lifts today! – Weightlifting Every 3 Minutes, 18 Minutes (6 sets): Deadlift (5 reps @75-80%) Tall Box Jumps x 10 reps – Metcon Complete as many rounds and reps as possible in 10 minutes of: 10 Power Cleans (155/105 lbs) 10 Burpees Over the Barbell 10 Chest to Bar Pull-Ups Read More
Heavy Back Squats today with some Wall balls to follow! – Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 5:30 p.m. – Weightlifting Back Squat x 3 reps Take 20 minutes to build to a 3 RM – Metcon Against an 8-minute running clock, for max reps: Row 1000 Meters Wall Ball Shots (20/14 lbs) Read More
Bench Press Mondays – Weightlifting Every 4 Minutes, 16 Minutes (4 sets): Bench Press x 6-8 reps Pull-ups x Max Effort Set – Metcon For time: 50/30 Push-Ups 300 Meter Run 30 Heavy Kettlebell Swings 300 Meter Run 50/30 Push-Ups 300 Meter Run 30 Heavy Kettlebell Swings 300 Meter Run Read More
The only thing better then Thrusters….. Clusters – Metcon In teams of two, alternating each movement, complete ten rounds of: 10 Dumbbell Hang “Clusters” 10 Burpees Run 300 MetersRead More
Matts ready for some Heavy Power Cleans! – Weightlifting Power Clean (20 Minutes to build to a 1-RM) – Metcon For time: Row 30 Calories 30 Burpees 30 Wall Ball Shots (20/14 lbs) 30 Kettlebell Swings (32/24 kg) 30 Dumbbell Push Press (50/35 lb DBs) 30 Pull-Ups Read More
Fun Filled Thursday. Keep your head on a swivel! – Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 5:30 p.m. – Weightlifting Every 2 minutes, for 6 minutes (3 sets): Dumbbell Walking Lunge (20 Steps @ 10X0) – Metcon Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10...Read More
Half way done with the short week! Weightlifting Every 90 Seconds, 12 Minutes (4 sets each) Turkish Get Up (3-4 Reps) Strict Handstand Push-Up (5-8 Reps) – Metcon Three rounds for time of: 30 Kettlebell Swings (24/16 kg) 10 Handstand Pushups (kipping) Run 400 Meters Read More
Who said you can’t make snow angels in May….. It just means Dad has to come back with a shop vac and a beer to clean up. – Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 5:30 p.m. – Weightlifting Every 3 Minutes, for 24 minutes (8 sets) Hang Snatch + Snatch – Metcon In...Read More
Michael Patrick “Murph” Murphy (May 7, 1976 – June 28, 2005) was a United States Navy Seal officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War. His other...Read More
