Dumbbell Walking Lunges! Weightlifting Every 3 minutes, for 9 minutes (3 sets): Dumbbell Walking Lunge x 20 steps @ 10X0 Every set should be heavy. The final steps of each set should not be performed without struggle. Metcon Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10 Air Squats Rest 60 seconds, and then… Complete as many rounds and reps as possible in 5 minutes of: 5 Dumbbell Man-Makers (50/35 lbs) 10 Box Jumps (24″/20″) Rest 60 seconds, and then… Complete as many rounds and reps as possible in 5 minutes of: 20 Dumbbell Push Presses (45/20 lbs) 10 Ring Dips Read more

Running! Metcon Every 7 minutes, for 35 minutes (5 sets) for times: 500/400 Meter Row 12 Chest-to-Bar Pull-Ups 12 Burpees to a 6” Target 500/400 Meter RowRead more

“Christine”! Metcon “Christine” Three rounds for time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24″/20″) Weightlifting Three sets of: Barbell Glute Bridges x 8 reps @ 20X1 Rest 60 seconds Side Plank x 45 seconds each side Rest 60 secondsRead more

Cleans Or Front Squats!? Weightlifting “1RM Clean” Take 15 minutes to build to today’s 1-RM Clean Or Take 15 minutes to build to today’s 1-RM Front Squat Metcon “2008 CrossFit Games Finale” For time: 30 Squat Clean to Overhead (155/105 lbs) *OR Dumbbell Clusters Read more

Split Jerks Or Push Presses!? Weightlifting “1-RM Split Jerk” Take 15 minutes to find today’s 1-RM Split Jerk Or Take 15 minutes to find today’s 1-RM Push Press x 1 Rep *Build to a heavy but perfect Single Metcon Every 6 minutes, for 18 minutes (3 sets) for times: 500 Meter Row 10 Strict Handstand Push-Ups 15 Hand Release Push-Ups 20 Toes to BarRead more