Deadlifts! Weightlifting Take 10 minutes to build to… Deadlift x 2 reps @ 95% of 1-RM Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): Speed Deadlift x 2 reps @ 80% Metcon Every 5 minutes, for 15 minutes (3 sets) for times: 400 Meter Run 20 Dumbbell Box Step-Ups (50/35 lb DBs...Read More
Strict Press! Weightlifting Every 2 minutes, for 10 minutes: Strict Press x 6 reps *Sets 1-3: 65% of 1-RM *Sets 4-5: 70-75% of 1-RM Metcon Five rounds for time of: 40 Double-Unders 10 Dumbbell Power Cleans (50/35 lb DBs) 10 Dumbbell Push Presses (50/35 lb DBs)Read More
Labor Day Loredo is Monday September 6th – MINI PANCAKES! Metcon “Rabbit’s Delight” Mission: Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned...Read More
Bike and Brew September 4th – sign up is on the board! Weightlifting Three sets of: Bulgarian Split Squats x 8 reps each leg @ 3111 Rest 60 Seconds Single-Arm Dumbbell Row x 8 reps each arm @ 2111 Rest 60 Seconds Metcon Three rounds for time of: 400 Meter Run 21 Box Jumps 12...Read More
Deadlifts! Weightlifting Take 10 minutes to build to… Deadlift x 2 reps @ 90% of 1-RM Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): Speed Deadlift x 4 reps @ 70% Metcon “CrossFit Games Open Event 20.1” Ten rounds for time of: 8 Ground to Overhead (95/65 lbs) 10 Bar-Facing Burpees Time...Read More
“Charley Horse” Metcon “Charley Horse” For time: 75/50 Calories of Rowing 25 Front Squats (175/115 lbs) 25 Burpee Box Jump-Overs (24″/20″) Weightlifting Every minute, on the minute, for 15 minutes (3 sets) of: Station 1 – Bent-Over Reverse Flys x 10 reps @ 21X1 Station 2 – Banded Bent-Over Rows x 10 reps @ 2012...Read More
