Push Press! Weightlifting Every 3 minutes, for 18 minutes (6 sets): Push Press *Set 1 – 5 reps *Set 2 – 3 reps *Sets 3-6 – 1 rep The goal is to build to today’s 1-RM Push Press. Metcon Three rounds for time of: 10 Strict Handstand Push-Ups 20 Pull-Ups  Run 300 MetersRead more

CrossFit Golden Is #1 Weightlifting Every 2 minutes, for 16 minutes (8 sets): Deadlift x 2 Reps @21X1 (Build over the 8 sets) Metcon Three sets for times of: 250 Meter Row 20 Wall Ball Shots (20/14 lbs)  20 Kettlebell Swings (32/24 kg) Rest 3 minutesRead more

Super Charged Sunday! Metcon Weston 5 Rounds For Time: 1000m Row 200m Farmer’s Carry (2×20 kg) 50m Waiters Walk-Right Arm (20 kg) 50m Waiters Walk-Left (20 kg) As many reps as possible in 10 Minutes of:  5 Shoulder-to-Overheads (115/75 lb) 10 Deadlifts (115/75 lb) 15 Box Jumps (24/20 in) As many reps as possible in 20 Minutes of:  400 Meter Run 40 Double-unders 20 Pull-ups 10 BurpeesRead more

Max Reps! Metcon Complete five sets for max reps/calories of:60 seconds of Rowing (for calories)60 seconds of Dumbbell Renegade Rows (50/35 lbs) (1=L Row+ Push Up+ Right Row+ Push Up)60 seconds of Dumbbell Thrusters (50/35 lbs)Rest 60 secondsRead more

Dumbbell Rows! Weightlifting Every 2 minutes, for 20 minutes (5 sets) of:Station 1 – Front-Racked Alternating Reverse Lunges x 10 reps each leg @ 20X1Station 2 – Bent Over Dumbbell Row x 10 reps @20X1 Metcon Four rounds for time of:10 Toes to Bar15 Box Jumps (24/20”)20 Slamballs (30/20 lbs)Read more