METCON Hallowod 2016 LF For time: 31 Kettlebell swings 31 Pull-ups 31 Push-ups 31 Lunge steps w/ Plate overhead 31 Burpees 31 Wallballs 31 Medball Sit-ups 31 Power Clean 31 Box jumps 31 Calorie RowRead More

METCON Artie Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 thrusters, 95 lb. Post rounds completed to comments. Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated...Read More

METCON 4 Rounds: 800m Assault bike 15 Back rack lunge steps 15 DeadliftsRead More

METCON 10 Rounds for time: 10 Wallballs 30 Singles 10 Push upsRead More

METCON For time: 4 Rounds: 400m Run 15 Box jumps 20 Kettlebell swings 25 Sit-upsRead More

METCON 4 Rounds: 2 minute Row (calories) 2 minute Burpees Rest 2 min *Record reps for each roundRead More

We’re excited to host everyone tomorrow at Overton Park for our first ever Community WOD outside the doors of CrossFit Panther City! Warm up will begin promptly at 9:30am, please arrive early. The workout below will be explained in detail at the event! 2 person teams complete the following: 16 min AMRAP 1 Lap with...Read More

METCON 32 min EMOM a) 14 Wallballs b) 12 Jumping pull-ups c) 10 Burpees d) 8 Power Cleans Record total number of rounds completed within the designated minutesRead More

METCON 8 Rounds: 250m Row 1 min Rest Then; 10 min EMOM 10 Kettlebell swings 15 Air squats Complete all 10 rounds within their respective minutes= Rx Score= KB weightRead More

METCON For time: 1-Mile Run 100 Push ups 100m Bear Crawls 1-Mile Run 100m Bear Crawls 100 Push ups 1-Mile RunRead More