Mark your Calendars! Metcon Zembiec 5 Rounds for Time 11 Back Squats (185/135 lb) 7 Burpee Pull-Ups (Strict) 400 meter Run Wodapolooza 2016 FOR TIME: 5-4-3-2-1 Rope Climbs 50 Double-Unders 50ft HS Walk Every minute on the minute, for 18 minutes, (6 rounds):  Station 1 – 300/250 Meter Row Station 2 – 5 Power Snatches  Station 3 – 10 Toes to BarRead more

Teams of Two! Metcon In teams of two, alternate full rounds to complete as many rounds and reps as possible in 30 minutes of: 10 Burpee Box Jump-Overs (24″/20″) 10 Double Kettlebell Front Squats (24/16kg) 300 Meter RunRead more

Clean & Jerks Or Front Squats?? Weightlifting Every 2 minutes, for 16 minutes (8 sets): Clean & Jerk Use the 8 sets to build to today’s 1-RM Clean & Jerk. Or  Every 2 minutes, for 16 minutes (8 sets): Front Squat x 2 reps @50X1 Metcon “Grace” 30 Clean & Jerks (135/95 lbs) This is performed as a ground to overhead, it does not need to be a proper clean and jerk. Alternative – Double Dumbbell Ground to Overhead Read more

Rowing and Running! Metcon Every 10 minutes, for 40 minutes (4 sets), perform the following for times: 500 Meter Row 400 Meter Run 50/40 Push-UpsRead more

Back Squats! Weightlifting Four sets of: Back Squat x 8 reps @ 30X1 (if you achieve 8 reps, you must increase the weight) Rest 2 minutes  Metcon Complete as many rounds and reps as possible in 12 minutes of: 10 Burpees 20 Alternating Reverse Lunges with DBs (50/35 lbs) 30 Double-UndersRead more