Deadlifts and Handstand Push-Ups! Metcon “Strict Diane” Complete rounds of 21, 15 and 9 reps for time of: 225/155 lb Deadlifts Strict Handstand Push-Ups Weightlifting Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Barbell Hip Thrust x 6 reps @ 21X1 Station 2 – Band Pull-Aparts x 30 reps @ 1010 Station 3 – L-Sit x 60 seconds (accumulated time)Read more

Super Charged Sunday! Metcons CrossFit Games Open 22.2 RX (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:DeadliftsBar-facing burpeesTime cap: 10 minutes F: 155-lb BarbellM: 225-lb Barbell Havana (AMRAP – Rounds and Reps) Complete as many rounds as possible in 25 minutes of:150 double-unders50 push-ups15 power cleans Men: 185 lb.Women: 125 lb. ScalingHero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout. Intermediate OptionComplete as many rounds as possible in 25 minutes of:100 double-unders30 push-ups10 power cleans Men: 135 lb.Women: 95 lb. Beginner OptionComplete as many rounds as possible in 20 minutes of:75 single-unders20 knee push-ups10 power cleans Metcon (Time)Four Rounds for time:1000 Meter Row30 Ab Mat Sit-Ups15 Box  Jump Overs (24/20″)5 ManMakers (50/35 lbs) (L row, Push Up, Right row, Push Up, Power...Read more

Partner Wod! Metcon In teams of two, perform the following for time:600 Single UndersImmediately followed by…Ten rounds, alternating each movement, of:10 Dumbbell Hang “Clusters”10 Burpees10 Strict Pull-UpsImmediately followed by…600 Single Unders (Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A performs 10 strict pull-ups; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)Read more

Don’t forget your accessory work! Metcon Every 7 minutes, for 35 minutes (5 sets) for times of: 250 Meter Row 50 Double-Unders 50 Air Squats 15 Hand Release Push-Ups Accessory Take 10 minutes to work on a skill or mobility: Skill Examples: Pull-up kip, handstand kick up, toes to bar kip, double under, handstand pushups, Etc.  Mobility Examples: Stretch, hold active positions like air squats or front racks for longer period or times, foam roll, etc.Read more

**Friday Class Change** Weightlifting Every 2 minutes, for 16 minutes (8 sets) of: 2 reps x Bench Press  Building to a heavy double over the course of 8 sets.  Metcon Three sets for max reps of: 60 seconds of Dumbbell Box Step-Ups (50/35 lb DBs; 20″) 60 seconds of Slamballs (30/20 lbs)  60 seconds of Strict Ring Dips 60 seconds of Strict Pull-Ups Rest 60 secondsRead more