Snatch or Front Squat?? Weightlifting Take 15 minutes to build to today’s 1-RM Snatch Or Take 15 minutes to build to a 5-RM Front Squat  Metcon Every minute, on the minute, for 20 minutes:Station 1 – 30 seconds of Rowing (for meters)Station 2 – Power Snatch x 3 reps @ 70-80% of today’s 1RM *Alternative – 12 Alternating Dumbbell SnatchRead more

Deadlifts and Box Jumps! Weightlifting Every 3 minutes, for 15 minutes (5 sets) of:3 Deadlifts @ 85%10 Box Jumps (28/24”)(jump up, step down with support) Metcon Complete as many rounds and reps as possible in 10 minutes of:10 Deadlift (225/155 lbs)10 Burpees Over the Barbell10 Chest to Bar Pull-UpsRead more

Back Squats! Weightlifting Take 20 minutes to build to a 3-RM Back Squat Metcon Against a 6-minute running clock, for max reps:Row 1000 MetersWall Ball Shots (20/14 lbs) Rest 6 minutes – repeat for 2 sets.Read more

Bench Press and Pull Ups! Weightlifting Every three minutes, for 15 minutes (5 sets) of:Bench Press x 8 reps Strict Pull-Ups – Max Rep Metcon For time:50/30 Push-Ups300 Meter Run30 Heavy Kettlebell Swings300 Meter Run50/30 Push-Ups300 Meter Run30 Heavy Kettlebell Swings300 Meter RunRead more

Super Charged Sunday! Metcon Coffland   For time: Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: – 800-m run – 30 push-ups “AMANDA .45”  13-11-9-7-5 Reps for Time Muscle-Ups Squat Snatches (135/95 lb) Time cap: 13 minutes for males, 15 minutes for females Every 6 minutes, for 36 minutes (6 sets) for times: 10 Ring Dips  20 Dumbbell Push Press (40/25lbs) 30 Goblet Squats (32/24kg) 40 Kettlebell Deadlift (32/24kg) 50 Double Unders Read more