Bike and Brew September 4th – sign up is on the board! Weightlifting Three sets of: Bulgarian Split Squats x 8 reps each leg @ 3111 Rest 60 Seconds  Single-Arm Dumbbell Row x 8 reps each arm @ 2111 Rest 60 Seconds  Metcon Three rounds for time of: 400 Meter Run 21 Box Jumps 12 Pull-UpsRead more

30 Minutes! Metcon Every minute, on the minute, for 30 minutes (6 sets): Minute 1 – Double Unders Minute 2 – Air Squats  Minute 3 – Ring Dips or Stationary Dips Minute 4 – Calorie Row Minute 5 – RestRead more

Split Jerks! Weightlifting Every 2 minutes, for 14 minutes (7 sets): Split Jerk *Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk *Sets 3-4 = 1 rep at 90% of 1-RM Split Jerk *Set 5 = 1 rep at 95% of 1-RM Split Jerk *Sets 6-7 = 1 rep at 95%+ of 1-RM Split Jerk Metcon Complete as many rounds and reps as possible in 12 minutes of: 6 Strict Pull-Ups 12 Alternating Dumbbell Snatches (50/35 lbs) 12 Single-Arm Dumbbell Push Presses (50/35 – Left Arm) 12 Single-Arm Dumbbell Push Presses (50/35 – Right Arm)Read more

Deadlifts! Weightlifting Take 10 minutes to build to… Deadlift x 2 reps @ 90% of 1-RM Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): Speed Deadlift x 4 reps @ 70% Metcon “CrossFit Games Open Event 20.1” Ten rounds for time of: 8 Ground to Overhead (95/65 lbs) 10 Bar-Facing Burpees Time cap: 15 minutesRead more

“Charley Horse” Metcon “Charley Horse” For time: 75/50 Calories of Rowing 25 Front Squats (175/115 lbs) 25 Burpee Box Jump-Overs (24″/20″) Weightlifting Every minute, on the minute, for 15 minutes (3 sets) of: Station 1 – Bent-Over Reverse Flys x 10 reps @ 21X1 Station 2 – Banded Bent-Over Rows x 10 reps @ 2012 Station 3 – Banded Biceps Curls x 20 reps @ 10X0 Station 4 – Split Squat Pulses x 40 seconds (Left Side) Station 5 – Split Squat Pulses x 40 seconds (Right Side)Read more