Metcon In teams of two, complete for time: 2000 Meter Row* Athletes may only row while their partner holds two kettlebells in the double front-racked position. Teammates may switch from rowing to the static hold as frequently as they’d like, as long as no rowing occurs unless the partner is in a static hold.  When the running clock reaches 10:00… In teams of two, complete for time: 800 Meter Run (together) 120 Kettlebell Swings* Athletes may only perform kettlebell swings while their partner holds a front-leaning rest position. Teammates may switch as frequently as they’d like. When the running clock reaches 20:00… In teams of two, complete for time: 800 Meter Run (together) 120 Hand Release Push-Ups*  Athletes may only perform push-ups while their partner holds two kettlebells overhead. Teammates may switch as frequently as they’d like.Read more

WE WILL BE DOING KB SWINGS< ROWING< AND HRPU SUNDAY Metcon “12 Days of Christmas – Invictus Style”1 Lap (Run or Row 300 Meters)2 Snatches (155/105 lbs)3 Thrusters (155/105 lbs)4 Muscle-Ups5 Burpees6 Toes to Bar7 Chest-to-Bar Pull-Ups8 Kettlebell Swings (48/32 kg)9 Box Jumps (30″/24″)10 Strict Handstand Push-Ups11 Ground to Overhead (155/105 lbs)12 Man-Makers (55/35 lb DBs)Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .1 – 1 Lap (Run or Row 300 Meters)2 – 2 Snatches (155lbs) 1 Lap (Run or Row 300 Meters)3 – 3 Thrusters (155lbs) 2 Snatches (155lbs) 1 Lap (Run or Row 300 Meters)4 – 4 Muscle-Ups 3 Thrusters (155lbs) 2 Snatches (155lbs) 1 Lap (Run or Row 300 Meters). . . and so on.Read more

Weightlifting Four sets of: Deadlift x 3-5 reps @ 20X1 Metcon “CrossFit Games Open Event 19.5” Complete rounds of 33, 27, 21, 15 and 9 reps for time of: Thrusters (95/65 lbs) Chest-to-Bar Pull-Ups Time Cap: 20:00Read more

Metcon Every 3 minutes, for 24 minutes (8 sets) for max load: 400 Meter Run 3 Ring Muscle-Ups or 6 Ring Dips  3 Power Cleans Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made – e.g., 6270 lbs; 22/24.Read more

Weightlifting Every 90 Seconds, for 15 minutes (5 sets) of: Station 1 – Dumbbell Single Arm Shoulder Press x 8 reps Station 2 – Dumbbell Floor Press x 8 reps Metcon Five rounds for time of: 40 Double-Unders 10 Dumbbell Push Presses (50/35 lbs) 10 Toes to BarRead more