Hang Snatch! Weightlifting Every 90 seconds, for 12 minutes (8 sets): 2 Snatch Lift-Offs + Hang Snatch (pause 2 seconds at mid patella on each of the lift-offs) Build from approximately 65% to today’s heavy. Metcon Complete as many rounds and reps as possible in 7 minutes of: 7 Power Snatches (135/95 lbs) 14 Toes...Read More
Bulgarian Split Squats! Weightlifting Four sets of: Dumbbell Bulgarian Split Squat x 8 reps each leg @ 30X1 Rest 30 Seconds Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0 Rest 30 seconds The goal for today is to establish your 8-RM Bulgarian Split Squat. Metcon For time: 750 Meter Row 100 Air Squats 75...Read More
Teams of two! Metcon In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of: 20/15 Calories of Rowing 15 Ring Dips 30 Russian Kettlebell Swings 60 Double Unders 15 Ring Dips 30 Russian Kettlebell swings 20/15 Calories of Rowing Zoom Link for On Demand Class: 8AM...Read More
BootCamp! Zoom Link for On Demand Class: 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE* Posted after our live feeds everyday on our IGTV for lifetime access. M-F 8am LIVERead More
Who’s been practicing their Double Unders?? Metcon Every 10 minutes, for 30 minutes (3 sets) for times: 500 Meter Row 20 Chest-to-Bar Pull-Ups 50 Double Unders 20 Alternating Pistols 400 Meter Run Zoom Link for On Demand Class: 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE* Posted after our live...Read More
Burpees and Thrusters :)) Metcon Rounds of 15, 12 and 9 reps for time of: Thrusters Burpees (recommended weights 135/95 lbs) Weightlifting Three sets of: Bulgarian Split Squat x 8-10 reps each @ 30X0 Rest 30 seconds Single-Arm Trap 3 Raises x 8-10 reps @ 2111 Rest 30 seconds Zoom Link for On Demand Class:...Read More
Deadlifts and HSPU!! Weightlifting Deadlift x 15 reps @ 2011 Rest 15-20 seconds Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 10 reps @ 2011 Rest 15-20 seconds Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 5 reps @ 2011 Rest 15-20 seconds Handstand Push-Ups x Max Reps Metcon Against a...Read More
Bench Press! Weightlifting Every 90 seconds, for 12 minutes (8 sets): Bench Press x 3 reps @ 21X1 Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible. Metcon Two rounds...Read More
Whats your 1-RM Clean?? Weightlifting Take 20 minutes to build to today’s 1-RM Clean Metcon “2008 CrossFit Games Finale” For time: 30 Squat Clean to Overhead (155/105 lbs) Zoom Link for On Demand Class: 8AM Class (Mon-Fri): https://zoom.us/j/371461013 Meeting ID: 371 461 013 Password: 385206 *INSTAGRAM LIVE* Posted after our live feeds everyday on our...Read More
