STRENGTH Find Heavy Single Squat Snatch Complete 3×1 Overhead Squat at previous weight   METCON “Pushin’ and Pullin'” For time: 100 Hand-release Push-ups 100 Calorie Row *feet/knees on plate for HRPU (45/25#)Read More

STRENGTH 5 sets, starting at 70% and increasing: 1 Power Clean+2 Front Squat+ 1 Split Jerk METCON 20 min EMOM Even- 1 Power clean (135/95#) 3 Push press 5 Bent over rows Odd- 10 BurpeesRead More

METCON 5 Rounds: -100m Sprint (Courtyard Down/Back) -5 Power Snatch (135/95#) Rest 3 min 5 Rounds: -150m Sprint (3 courtyard lengths) -2 Rope Climbs (15′) Rest 3 min 5 Rounds: -200m Sprint -5 Deadlift (185/125#)Read More

STRENGTH 4×6 Front Squat @70-75% 1RM METCON 4 rounds: 3 Power Clean (185/125#) 50 Double unders (3/1 singles) 300m Row Rest 3 minRead More

Main – CrossFit Down and Backs (No Measure) 200m Run or 250m Row DOWN and BACK 1) High knees 2) Butt kickers 3a) Lunge stretch- 3 sec hold 3b) 5 Inch worms- 3 pushups 4a) High kick march 4b) Spiderman- lunge and hold 5) Side shuffle (stay low) 6) Karaoke Metcon (AMRAP – Reps) 8...Read More

STRENGTH A1) 6×3 Bench Press,  31x1Tempo A2) Weighted Chin-up, 31×0 Tempo *If you cannot complete weighted pull-ups, or without bands, perform jumping pull-ups and tempo negatives METCON 3 Rounds: 4 min AMRAP 3 Thrusters (95/65#) 6 HR Push-ups 9 Box Jumps (24/20″) Rest 1 minRead More

STRENGTH Back Squat 6×3 @75-80% with 3 second pause in the bottom METCON “Nasty Girls” 3 rounds for time: 50 Squats 7 Muscle-ups 10 Hang Power Clean (135/95#)Read More

STRENGTH Snatch Pulls 5×3@ 75% 1RM Snatch 3 sec from floor to top of knee, then accelerate through the hips METCON 12 min EMOM 1 Power Snatch+ 1 Hang Squat Snatch+ 1 OH Squat @75-80% 1RM SnatchRead More

METCON For time: 30 HSPU 40 Burpees 50 Pull-ups 60 Kettlebell Swings (53/35#) 70 Wall ballsRead More

STRENGTH 10×2 Front Squat @80-85%, rest :60 between sets METCON 4 rounds, for time: 300m Row 15 V-ups 400m Run 3 min RestRead More