Who loves Renegade Rows?? Metcon Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 400/300 Meter Row Station 2 – 30 Ring Dips Station 3 – 300 Meter Run Station 4 – 30 Toes to Bar Station 5 – 10 Renegade Rows (50/35 lbs) (Push-Up, Row Left, Push-Up, Row Right = 1 rep)Read more

Back Squats! Weightlifting Every 2 minutes, for 14 minutes (7 sets): Back Squat *Sets 1-4 = 1 rep @ 90% of 1-RM Back Squat *Sets 5-7 = 3 reps @ 85% Metcon Every 4 minutes, for 16 minutes (4 sets) for max calories of: 90 Seconds of Rowing 60 Double-Unders or Single Unders  Coaching Note: You don’t have to do the double-unders quickly, but you will need to do them in a fatigued state. Push hard on the 90 seconds to rack up as many calories as possible…then transition and get the double-unders done so that you can rest a bit before your next interval. Read more

Bench Press! Weightlifting Five sets of: Bench Press x 2-4 reps @ 20X1 Rest 90 seconds Ab-Wheel Roll-Outs x 6-8 reps @ 3020 Rest 90 seconds Metcon Three rounds for time of: 400 Meter Run 20 Pull-Ups 10 Burpee Box Jump-Overs (24″/20″)Read more

What’s your 1 RM Clean?? Weightlifting Take 20 minutes to build to today’s 1-RM Clean Metcon “2008 CrossFit Games Finale” For time: 30 Squat Clean to Overhead (155/105 lbs)Read more

Dumbbell Devil’s Presses! Metcon Complete as many rounds and reps as possible in 8 minutes of: 15 Calories of Rowing, Ski Erg or Assault Bike 12 Dumbbell Deadlifts 9 Dumbbell Hang Power Cleans 6 Dumbbell Push Presses Rest 2 minutes, and when the running clock reaches 10:00… Complete as many rounds and reps as possible in 8 minutes of: 15 Calories of Rowing, Ski Erg or Assault Bike 5 Dumbbell Devil’s Presses Rest 2 minutes, and when the running clock reaches 20:00… Complete as many rounds and reps as possible in 8 minutes of: 15 Calories of Rowing, Ski Erg or Assault Bike 12 Front-Racked Dumbbell Lunges 9 Dumbbell Push PressesRead more