METCON “Nancy” 5 rounds for time: 400m Run 15 Overhead Squats (95/65#)Read More

STRENGTH Find heavy single weighted Chin-up 20 min to find Max Complex: 1 Squat Clean+ 2 Front Squat+ 1 Split Jerk Then; 3 sets of 3 Romanian DeadliftRead More

METCON 20 min (4 Rounds) 1 min Back Extension/Superman 1 min Sit-ups 1 min Rowing 1 min Jump ropeRead More

METCON 3 Rounds, each for time: 25 Double unders 15 Wall balls (20/14#) 5 Box jump (24/20″) Rest 5 minRead More

STRENGTH 6×3 Deadlift @70-75% 1RM   METCON 2 Rounds, each for time: 30 Double unders 20 Kb Swings (53/35#) 10 Burpees Rest 5 minRead More

METCON 10 Min EMOM 5 Box Jump (24/20″) 150m Run Rest 2 min 10 Min EMOM 7 KB Swing (35/26#) 3 BurpeesRead More

METCON 10 min EMOM 2 Power Snatch (135/95#) 5 Toe-to-bar Rest 2 min 10 Min EMOM 5 Box Jump (24/20″) 150m RunRead More

Main – CrossFit Dynamic Warm-up (No Measure) Down and back a number of times with various stretches and exercises Metcon (AMRAP – Reps) 400 m Run TABATA Pistols Atomic Push-ups Low Row Pikes Hamstring Curl 400 m RunRead More

METCON Tabata: 1) Pull-ups 2) Push-ups 3) Sit-ups 4) Squats 5) Jump ropeRead More

STRENGTH 12 min EMOM Even- 3 rep Bench Press @BW Odd- 3 rep Power Clean @BW METCON Tabata Something Else Pull-ups Push-ups Sit-ups Squats Total reps across all 32 rounds.Read More