METCON “Adrian” 7 Rounds For Time of: 3 Forward Rolls 5 Wall Climbs 7 Toes-To-Bar 9 Box Jumps, (30/24″)Read More

METCON 8 min AMRAP 7 Power Snatch (155/105#) 5 Deficit HSPU (4/2″) 3 Burpee Muscle-up Immediately followed by: 5 min to find a 3RM Shoulder to Overhead CORE Complete the following, not for time: 100 Hollow Rocks 100 Russian twist (weighted) 50 Russian swings In as few sets as possible. Alternate movements as often as...Read More

METCON “Nicole” 20-Minute AMRAP of: 400m Run Max Rep Pull-upsRead More

METCON “Klepto” 4 Rounds for time of: 27 Box Jumps, (24/20″) 20 Burpees 11 Squat Cleans, (145/100#)Read More

METCON “Christine” 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″ GYMNASTICS Not for time. In as few rounds as possible, complete: 100 Push-ups 100 Sit-ups 100 Russian Twist (20/14#) Alternate movements as often as desired.Read More

GYMNASTICS Complete 2 rounds: 1) Max set of unbroken Pull-ups Rest 1 min 2) 1 min max reps HR Push-ups Rest 2 min Record largest set of each. METCON “Helen” 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsRead More

CORE Complete 120 Sit-ups and 90 Russian twist in as few sets as possible. Alternate movements upon breaking. METCON For time: 20 Burpees 40 Kb Swing (53/35#) 60 Double unders 15 Burpees 30 Kb Swing 45 Double unders 10 Burpees 20 Kb swing 30 Double unders 5 BurpeesRead More

STRENGTH A) Bench Press 5×5 B) Bent over Row 5×3 METCON For time: 20 Burpees 40 Kb Swing (53/35#) 60 Double unders 15 Burpees 30 Kb Swing 45 Double unders 10 Burpees 20 Kb swing 30 Double unders 5 BurpeesRead More

Greg Glassman speaks on the foundations of CrossFit’s view on nutrition and avoiding disease: (Please excuse the language!) In part 2, Greg speaks on eating for performance, quality and quantity: (Again, apologies for language.)Read More

METCON 16m AMRAP Buy-in: 40 Burpees AMRAP time remaining: 9 Ring Rows 12 SDHP (Kb, 53/35#) 15 Box jumps (24/20″)Read More