Super Charged Sunday! Metcons JBO AMRAP in 28 minutes of: 9 Overhead Squats (115/75lbs) 1 Legless Rope Climbs (15ft rope/from seated position) 12 Bench Presses (115/75lbs) Open workout 18.1 AMRAP in 20 Minutes: 8 Toes to bar 10 Dumbbell Hang Clean-and-Jerks (50/35lbs) 14/12 Calorie Row Upside Down Angie 100 Air Squats  100 Sit-Ups 100 Push-Ups 100 Pull-UpsRead more

Rowing! Metcon Four rounds for time of: 500 Meter Row 20 Dumbbell Thrusters (40/25 lbs) 20 Toes to Bar 20 Dumbbell Box Step-Ups (40/25 lbs; 20″ box)Read more

New CrossFit Shoes!! Weightlifting Four sets of: Barbell Hip Thrusts x 6 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest 90 seconds Neutral-Grip Bent-Over Dumbbell Row x 6 reps @ 2111 Rest 90 seconds Metcon For time: 21 Deadlifts (205/145 lbs) 500 Meter Row 15 Deadlifts 500 Meter Row 9 Deadlifts 500 Meter RowRead more

Strict Press! Weightlifting Every 2 minutes, for 12 minutes (6 sets) of: Strict Press Set 1 – 5 reps @ 75% Set 2 – 3 reps @ 80% Set 3 – 1 reps @ 85% Set 4 – 3 reps @ 87% Set 5 – 2 reps @ 90% Set 6 – 1 rep @ 95% Immediately followed by… Every 2 minutes, for 4 minutes (2 sets) of: Strict Press x 8 reps @ 80% Metcon Complete as many rounds and reps as possible in 15 minutes of: 5 Strict Pull-Ups 10 Push Presses (115/75 lbs) 30 Double-UndersRead more

Back Squats! Weightlifting Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% *Set 4 – 6 reps @ 80% *Set 5 – 6 reps @ 80% *Set 6 – 6 rep @ 80% Rest 2-3 minutes between sets. Metcon Every minute, on the minute, for 4 minutes for max effort reps: Station 1 – 30 seconds of Rowing for Calories Station 2 – 30 seconds of Dumbbell Front Squats Station 3 – 30 seconds of Devil’s Press Station 4 – Rest When the running clock reaches 5:00, perform the following… Every 3 minutes, for 15 minutes (5 sets) for times of: -Number of calories completed during 30 second max effort -Number of Dumbbell Front Squats completed during 30 second max effort -Number of Devil’s Press completed during 30 second max effortRead more