Weightlifting Deadlift (Take 15-20 minutes and build to a heavy, but not n) If you lose positioning or mechanics, your set is over. – Metcon Complete rounds of 15, 12 and 9 reps for time of: Deadlift (1.25 x bodyweight for males/bodyweight for females) Pull-Ups Push-Ups  Read more

  Weightlifting Four Sets Of: Push Press (3-5 reps) Rest 90 Seconds Weighted Strict Supinated-Grip Pull-Ups (3-5 reps @ 2110) Rest 90 Seconds Metcon For 12 minutes, partners will alternate movements back and forth to complete as many rounds and reps as possible: 10 Wall Ball Shots (20/14#) 10  Ground to overhead (95/65#) 10 CAL Row  Read more

  Weightlifting Four Sets Of: Bulgarian Split Squat (6-8 reps each leg @ 30X0) Rest 60 seconds Plank Hold (60 Seconds) Default will be on the elbows Rest 60 seconds – Metcon Five rounds for time of: 5 Dumbbell Complexes* (50/35#) 10 Toes to Bar One rep of the Dumbbell Complex =Right Arm Row – Push-Up-Left Arm Row-Push-Up-Jump to standing-Dumbbell Clean-Front Squat x 2 reps-Push Press x 2 reps  Read more

Weightlifting Four Sets of: Clean (1.1.1) (rest 10 seconds between each single) Rest 2-3 minutes – Metcon Against a two-minute running clock, complete: 3 Hang Cleans 6 Shoulder to Overhead 9 Front Squats Max Reps of Burpees Rest 2 minutes between sets, and complete a total of five sets. Recommended Loads – 135/95 lbs.  Read more

CROSSFIT GAMES OPEN 1- For athletes who are officially registered for the CrossFit Games Open, please be sure to log in to the Games website (www.games.crossfit.com) and submit your own score from workout 18.1. Lacey will go in and verify it, but you must submit the score yourself first! If you have any questions, a coach will gladly help you. The deadline to submit is 6:00pm on Monday! 2- For any registered athletes who need additional time to compete 18.1, you can make this up during classes on Monday! Athletes (who will need to provide their own judges) can come in anytime from 5:00am-noon, and then again from 3:30-6:30pm to get their workout in. Metcon  In teams of two, with only one teammate working at a time, complete the following as quickly as possible: 1200 Meter Run or Row 50 Pull-ups 100 Push-ups 200 Squats 1200 Meter Run or Row (The above tasks...Read more