New workout shoes!! Metcon Every minute, on the minute, for 30 minutes (6 sets) of: Minute 1 – 8 Deadlifts @ 70% of 1-RM  Minute 2 – 16 Walking Lunges with Farmer’s Carry (50/35 lbs)  Minute 3 – 6 Bar Muscle-Ups  Minute 4 – 12 Kettlebell Shoot Throughs  Minute 5 – 40 Seconds of Prone Plank  Score = weight for deadliftsRead more

Back Squats! Weightlifting Back Squat *Set 1 – 5 reps @ 75%  *Set 2 – 3 reps @ 80%  *Set 3 – 1 rep @ 85%  *Set 4 – 5 reps @ 80%  *Set 5 – 3 reps @ 85%  *Set 6 – 1 rep @ 90%  *Set 7 – 5 reps @ 85% *Set 8 – 3 reps @ 90% *Set 9 – 1 rep @ 95% Rest as needed between sets. Metcon Rounds of 15, 12 and 9 reps for time of: Thruster (135/95 lbs)  Bar-Facing Burpees Read more

Shoulder Presses! Weightlifting Every 3 minute, for 15 minutes (5 sets): Strict Shoulder Press x 1 rep Once you have found your 1-RM (which you will use for this entire cycle), then perform the following: Every 3 minute, for 6 minutes (2 sets): Push Press x Max Reps @ 80-85% of today’s 1-RM Metcon “Helen” Three rounds for time of: 400 Meter Run 21 Kettlebell Swings (24/16 kg) 12 Pull-UpsRead more

Are you doing the CrossFit Games Open?? Metcon CrossFit Games Open 22.1 RX (Ages 16-54) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35lb. dumbbell, 20-in. box M: 50lb. dumbbell, 24-in. box *If you performing scaled/different division (age, etc.) use the “add performance” section to input your score.*MUST step down BJO – cannot jump from corner. Amanda 1 Round for time of 9-7-5 reps of: Right Muscle-ups Snatch, 135#/95# Zachary Tellier For Time” 10 burpees 10 burpees 25 push-ups 10 burpees 25 push-ups 50 lunges 10 burpees 25 push-ups 50 lunges 100 sit-ups 10 burpees 25 push-ups 50 lunges 100 sit-ups 150 air squatsRead more

Get A Grip! Metcon “Get A Grip” Teams of two must complete 100 repetitions of the following complex: 1 Deadlift (95/65lbs) 1 Squat Clean 1 Front Squat 1 Push Press 1 Push Jerk *Partner 1 runs a 400 Meter run, while Partner 2 is performing the above complex. Once partner 1 has completed their run and has PICKED UP their barbell (to start performing the complex), partner 2 may drop their bar and start performing a 400 Meter run. The workout will continue in this fashion until 100 reps of the complex has been completed. Read more