Just a reminder, if you are planning on coming to do Murph on Monday. You have 100 Pull ups and 200 Push Ups and 300 Squats TOMORROW. Its ok to take Sunday off and rest for Monday! – Metcon In teams of two, alternating each movement, complete ten rounds for time of: 10 DB Push-Press...Read More
Rachel concentrating on those Turkish Get ups – Metcon For time: 30 Ground to Overhead (95/65 lbs) (RX+ 135/95#) 30 Pull-Ups 400 Meter Run 20 Ground to Overhead (95/65 lbs) 20 Pull-Ups 400 Meter Run 10 Ground to Overhead (95/65 lbs) 10 Pull-Ups 400 Meter Run Read More
Lee working through some Thrusters! Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: 5:30 p.m. – Weightlifting Front Squat (Rest 2-3 Minutes between sets) Set 1 – 50% of possible 1-RM x 5 reps Set 2 – 75% of possible 1-RM x 3 reps Set 3 – 85% of possible 1-RM x 1 rep Set...Read More
Swings and Thrusters today! – Weightlifting 4 Sets: Push Press (2-4 Reps) Rest 60 Seconds Ring Plank Hold (60-90 Seconds) – Metcon Against a 60 second running clock, for a total of five sets, perform as many reps as possible of: 10 Kettlebell Swings (32/24 kg) Max Reps of Thrusters (75/55 lbs) Rest 60 seconds...Read More
Mixing it up today and the Metcon is going first! Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 5:30 p.m. – Metcon Complete as many rounds and reps as possible in 12 minutes of: 10 Renegade Rows (55/35 lbs) 20 Box Jumps (24″/20″) Run 200 Meters – Weightlifting 4 Sets: Weighted Pull-ups (3-4 Reps @21X0)...Read More
Heavy Cleans on Mondays! – Weightlifting Every 4 Minutes, for 20 Minutes (5 sets): Clean x 1.1.1.1 (rest 10 seconds between) Rest 30 Seconds Strict Handstand Push-Up (x Max Reps) – Metcon Three rounds for time of: 15 Deadlifts (155/105 lbs) (RX+185/125) 12 Hang Power Cleans (155/105 lbs) 9 Front Squats (155/105 lbs) 6 Jerks...Read More
Brandon getting after some rope climbs! Metcon Five sets of “Barbara”: Against a 3 minute running clock, complete as many rounds and reps as possible of: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Squats (RX+ 30 pistols – 15 each leg) Rest 3 minutes between sets, and pick up the next set where you left...Read More
John and Jo working through Overhead Squats and ready for Box Jumps! – Weightlifting Snatch Balance + 3 Overhead Squats (Every 3 Minutes, 18 Minutes (6 Sets)) – Metcon For time: 12 Power Snatches (115/75 lbs) RX+ (135#/95#) 12 Box Jumps (30″/24″) 9 Power Snatches (115/75 lbs) 9 Box Jumps (30″/24″) 6 Power Snatches (115/75...Read More
