Weightlifting 10 Sets of: 1 Clean Lift-Off + Hang Clean + Clean Rest 90 Seconds Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean. Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 12 minutes of: 6 Power Cleans (135/95 lbs) 12 Front-Racked Alternating Reverse Lunges (135/95 lbs) 12 Bar-Facing Burpees  Read more

Metcon (4 Rounds for time) Every 10 minutes, for 40 minutes (4 sets) for times: Row 1000 Meters 9 Toes to Bar 12 Chest-to-Bar Pull-Ups 15 Strict Handstand Push-Ups  Read more

Weightlifting Four Sets: Back Squat (4 reps ) Rest 3 minutes Increase the weight you used on November 13, 2018 by 2%. If you missed that squatting session, select a weight that will make your final 1-2 reps of each set extremely difficult. Metcon (Time) For time: Run 400 Meters 40 Kettlebell Swings (24/16 kg) 40 Single-Arm Kettlebell Thrusters (24/16 kg – 20 each side) 40 Kettlebell Swings Run 400 MetersRead more

Metcon In teams of two, complete five rounds for time of: Run 400 Meters (partners must stay together) 30 Double Dumbbell Deadlifts (15 each – 50/35 lbs) 30 Pull-Ups (15 each) Partners must run together, and may only start deadlifts once both members are done.  Read more

If you are Free this weekend come support 11 athletes at the Turkey Challenge CrossFit Competition! Please visit the website for more information or check the whiteboard in the gym for all the athletes heat times!! LOCATION: Sports Stable 1 Superior Dr. Superior Colorado WEBSITE: https://www.turkeychallenge.com/   Boot Camp: 8 & 9 a.m. Super Charged Saturday: 10 a.m. Open Gym: 11 a.m. – 1 p.m.Read more