Ring Muscle-Ups Anyone?? Metcon “Nate” Complete as many rounds and reps as possible in 20 minutes of: 2 Ring Muscle-Ups (or Bar Muscle Ups) 4 Strict Handstand Push-Ups 8 Kettlebell Swings (32/24 kg) Weightlifting Three sets of: Single-Leg Hip Bridge x 12 reps each leg @ 2012 Rest 30 seconds Frog Pumps x 20 reps @ 1112 (focus on maximal contraction of your glutes during each 2-second hold at the top) Rest 30 seconds Hollow Hold x 60 seconds Rest 30 secondsRead more

Rowing! Metcon Five rounds for time of: 50 Calories of Rowing 40 Air Squats 30 Push-Ups 20 Toes to Bar 10 Strict Pull-Ups Time Cap = 40 MinutesRead 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 – 8 reps @ 75% *Set 5 – 8 reps @ 75% *Set 6 – 8 rep @ 75% Rest 2-3 minutes between sets. *Increase last weeks loads by 2-3% if you were able to hit all reps successfully. Metcon For time: 1200 Meter Run 30 Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)  800 Meter Run 30 Walking Lunges with DB/KB Farmer’s Carry (32/24 kg) 400 Meter RunRead more

Snatches or Deadlifts?? Weightlifting Every 2 minutes, for 16 minutes (8 sets): 2 Snatch Lift-Offs + High Hang Snatch (pause 2 seconds at mid patella on each of the lift-offs) Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. OR  Every 2 minutes, for 16 minutes (8 sets): Deadlift x 5 Reps  (21X1 – Two count lower, reset and release hands at the bottom, explode up, one second pause at top) Metcon Complete as many rounds and reps as possible in 12 minutes of: 40 Double-Unders 15 Pull-Ups 10 Burpee Box Jump-Overs (24″/20″)Read more

Super Charged Sunday! Metcons Bradly 10 rounds for time of Sprint 100 meters  10 Pull-ups  Sprint 100 meters  10 Burpees  Rest 30 seconds Crossfit Open 17.5 10 Rounds for Time 9 Thrusters (95/65 lb) 35 Double-Unders Linda 10-9-8-7-6-5-4-3-2-1 Reps, For Time Deadlift (1½ bodyweight) Bench Press (bodyweight) Clean (¾ bodyweight)Read more