No trail run tonight as most of our crew is running the Ragnar Northwest Passage this weekend in Washington! Trail Runs and Rides will pick back up in August. – Weightlifting Five Sets of: Deadlift ( 3-5 reps) Rest 20 seconds Ring Dips (Max Reps @ 2111) (stick to the tempo – 2 second descent, pause for 1 second, back up to the top, then pause for a second before starting the next rep) Rest 2 minutes – Metcon For time: Run 800 Meters 50 Ab-Mat Sit up Row 1000 MetersRead more

Metcon For time: Run 1200 Meters 40 Alternating Dumbbell Snatches (50/35 lbs) 40 Toes to Bar Run 800 Meters 20 Alternating Dumbbell Snatches 20 Toes to Bar Run 400 Meters 10 Alternating Dumbbell Snatches 10 Toes to Bar – Weightlifting Landmine Rows ( 6-8 reps) Rest as needed  Read more

Weightlifting Every 2 minutes, for 16 minutes (8 sets): 2 Snatch Lift Offs + Snatch Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch. – Metcon Complete rounds of 15, 12 and 9 reps for time of: Power Cleans (185/135 lbs) Strict Handstand Push-Ups  Read more

Weightlifting Back Squat *Set 1 – 3 reps @ 80% *Set 2 – 2 reps @ 85% *Set 3 – 1 rep @ 90% *Set 4 – 3 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% Rest 2-3 minutes between sets and use the time to work shoulder mobility – Metcon Complete as many rounds and reps as possible in 10 minutes of: 5 Dumbbell Man-Makers (50/35 lbs) 10 Pull-Ups 15 Box Jumps (24″/20″) Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press  Read more

Metcon “Dissecting Kelly” (AMRAP – Rounds and Reps) In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Box Jumps (24/20″) 30 Wall Ball Shots (20/14#)Team members will alternate tasks, with only one member working at any one time.  Read more