STRENGTH 15 min to find 1RM Full Snatch METCON 12 min AMRAP 3 Snatch (115/75#) 6 HR Push-ups 9 Box Jumps (24/20″)Read More

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

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

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

SKILL A) 5 sets of 5 Pull-up Negatives B) 5 sets of 5 Strict Dips (scaled negatives) METCON 5 Rounds for time: 10 cal Row 10 Hand release Push-upsRead More

STRENGTH 6 sets of: 2 Jerk Sit+ 1 Split Jerk Work at 80-85% METCON 100 Wallballs 100 Kb swings (53/35#) *every time you break kb swings complete 2 Burpee box jump overs (24/20″)Read More

STRENGTH 3 sets of: 2 Snatch Pull+ 1 Snatch (65-70% 1RM) METCON 4 Rounds for time: 15 Deadlift (185/125#) 400m RunRead More

STRENGTH Front Squat 8×4@80% 1RM METCON “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 SquatsRead More