GYMNASTICS A) 4 sets of 5 Pull-up Negatives (5 sec max) B) 4 sets of 5 Strict Dips, or negatives METCON 5 Rounds for time: 8 Deadlift (225/145#) 15 Sit-ups 10 Lunge StepsRead More

METCON 5 Rounds for time: 12 Box jumps (24/20″) 12 Push-ups 50 Singles 12 Ring rowsRead More

METCON 20 min AMRAP 400m Run 20 Sit-ups 10 Deadlift (115/75#) 20 Lunge stepsRead More

STRENGTH Spend 15 min to find a 1RM Clean and Jerk METCON “Karen” For time: 150 Wallballs (20/14#)Read More

METCON 1000m Row max effort Rest 5 min 3 Rounds for time: 20 Wallballs (20/14#) 15 Hand-release Push-ups 10 Ring RowRead More

METCON “Helen” 3 Rounds for time: 400m Run 21 Kb Swings (53/35#) 12 Pull-ups Rest 10 min 1000m Row Max effortRead More

STRENGTH/METCON “The CrossFit Total” 15 min to find 1 Rep max Back Squat 15 min to find 1 Rep max Shoulder Press 15 min to find 1 Rep max Deadlift -Your total is your max of the three movements added togetherRead More

METCON 2 Rounds: 200m Run 25 Sit-ups 25 Kb Swings (53/26#) 400m Run 25 Goblet Squats (53/26#) 25 Box jumps (24/20″) 200m RunRead More

METCON 3 Rounds: 800m Run 15 Med ball cleans (20/14#) 20 V-upsRead More

STRENGTH 6 sets of 2 Front Squat @80% 1RM METCON 4 rounds: 400m Run 10 Med ball cleans (20/14#) 15 V-upsRead More