METCON 5 Rounds: 25 Sit-ups 20 DB step ups (35/20#, 20″) 15 Push-ups 100 SinglesRead More

METCON 24 min EMOM a) 20 Lunge steps b) 15 Deadlift (135/75#) c) 10 BurpeesRead More

METCON 30 min AMRAP 800m Run 40 Kettlebell swings (44/26#) 20 Pull-upsRead More

METCON “Fight Gone Bad” Three rounds of: 1 min Wall-ball Shots (Reps), 20/14# 1 min Sumo deadlift high-pull (Reps),  75/55# 1 min Box Jumps, 20″  (Reps) 1 min Push-press (Reps), 75/55# 1 min Row (Calories) 1-minute restRead More

METCON 20 min AMRAP: 10 Burpees 20 Bicycles 30 Air squats 40 Jumping jacks 500m RowRead More

METCON 5 Rounds for time: 1k Assault bike 100′ Bear crawl 100 Single undersRead More

METCON 16 min AMRAP 30 Jumping pull-ups 35 Wallballs (16/12#) 400m RunRead More

METCON 3 rounds: 30 Kettlebell swings (53/35#) 30 Lunge steps 30 Sit-ups 30 HR Push-upsRead More

METCON “Ghost” 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.  Comment Scoring Score each round for  3 rounds...Read More

METCON 5 Rounds for time: 20 Wallballs (16/10#) 200′ Dumbbell farmers carry (45/25#)Read More