SKILL A) 3 sets of 6 dips, 65-70% 1RM B) 3 rounds, 300 foot Farmers carry METCON 14 min AMRAP, +3 rep ladder 3 T2B 3 SDHP (75/55#) 6 T2B 6 SDHP 9 T2B 9 SDHP etcRead More

METCON 3 Rounds, each for time: 7 Burpee over bar 9 Push press (135/95#) 11 Hang Squat Clean 13 Deadlift 15 Double unders (or 25 attempts) Rest 3 minRead More

METCON 10 Rounds: 1 min AMRAP 10 Burpees Row for distance Rest 2 min *score= total accumulated meters 28 min running clockRead More

METCON 25 min EMOM 5 Jumping Pull-ups 5 Push-ups 5 Sit-upsRead More

METCON “Blake” 4 rounds for time: 100′ Walking lunge w/ 45# plate OH 30 Box jump (24/20″) 20 Wallballs (20/14#) 10 HSPURead More

METCON For time: 60 Squat / 30 KBS(53/35)/ 15 Pull-ups 40 Squat / 20 KBS / 10 PU 20 Squat / 10 KBS / 5 PU 40 Squat / 20 KBS / 10 PU 60 Squat / 30 KBS / 15 PURead More

METCON The “CrossFit Total” score= total weight combined achieved in; 1 rep max Shoulder Press 1 rep max Back Squat 1 rep max DeadliftRead More

SKILL 2 Rounds, not for time: 30 Russian Twist (14/10#) 20 Hollow Rock 10 Superman w/ 3 sec hold   METCON 2 rounds for time: 800m Run Rest 4 min 400m Run Rest 3 min 200m Run Rest 2 minRead More

STRENGTH 6 sets of 3 Shoulder Press, 75-80% 1RM METCON 12 min AMRAP 5 Squat clean (155/95#) 3 Wall walks 1 Rope climb (15′)Read More

METCON 10 Rounds for time: 3 Deadlift (155/95#) 5 Bar facing burpees 7 Wallballs (14/10#)Read More