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

STRENGTH 6-6-5-5-4-4 Back Squat, 75-85% 1RM METCON 16m AMRAP Buy-in: 1000m Row AMRAP time remaining: 9 Pull-ups 12 Front rack lunge steps (115/75#) 15 Box jumps (24/20″)Read More

METCON 5 Rounds, each for time: 20 Kettlebell Swings (53/35#) 15 Push-press (75/55#) 10 Burpee Box jumps 250m Row Rest 2 minRead More

METCON 5 Rounds, each for time: 20 Wallballs (20/14#) 15 Push-ups 10 Toes to bar 200m Run Rest 2 minRead More

METCON 18 min AMRAP Buy-in 800m Run Then; 45 Double unders 15 Front Squat (155/105#) 15 Sit-ups 10 Pull-ups 10 Power cleanRead More