Rowing! Metcon In teams of two, each member must complete the following for time: Row 1000 Meters 15 Burpee Box Jump-Overs (24″/20″) 30 Pull-Ups 60 Kettlebell Swings (32/24 kg) Each team must perform this with one lane of equipment, so Partner A will start on the row, and Partner B will begin after Partner A has started on Burpee Box Jump-Overs After finishing, Partner A must rest until Partner B has finished the final kettlebell swing, and then… In teams of two, each member must complete the following for time: Run 800 Meters 15 Burpee Box Jump-Overs (24″/20″) 30 Pull-Ups 60 Kettlebell Swings (32/24 kg) Perform in the same format as Part A; Partner B does not start the run until Partner A has completed the 800 meters.Read more

Boot Camp & Arm Farm!Read more

Front Squats! Weightlifting In 16 minutes, build to today’s 1-RM Tempo Front Squat @ 32X1 Followed by… One set of: Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat (perform these without any tempo prescription) Metcon Four rounds for time of: 21 Wall Ball Shots (20/14 lbs) 15 Toes to BarRead more

30 Minute Time Cap! Metcon Complete rounds of 60, 40 and 20 reps for time of: Calories of Rowing Jumping Lunges Single-Arm Alternating Dumbbell Snatches (50/35 lbs) Double-Unders Single-Arm Dumbbell Push Press (50/35 lbs – alternate every 10 reps) Time Cap = 30 minutesRead more

New Stickers- FREE if you put it on your car! Weightlifting “Chesticles” Every minute, on the minute, until you can no longer complete a successful repetition: Bench Press x 1 rep Males: Start at 135 lbs and add 10 lbs for the first 9 minutes (up to 225 pounds), then increase by 5 lbs each minute until you cannot safely complete the single rep. Females: Start at 65 lbs and add 5 lbs each minute until you cannot safely complete the single rep. Metcon “Desire” For max reps: 5 Minutes of Burpee Box Jump-Overs (24″/20″) This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. If you haven’t done it before…can you get 80 reps in the 5 minutes?Read more