METCON 5 Rounds: 4 min AMRAP “Cindy” 5 Pull-ups 10 Push-ups 15 Air squats Rest 2 min Score= total rounds and reps of all 20 min. Pick up where you left off after 2 min rest each round.Read More

METCON 25 min AMRAP: 35 Sit-ups 30 Cal Row 25 Box jumps (24/20″) 25 Overhead squat (95/65#) 20 Lunge stepsRead 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.Read More

METCON “Karen” 150 Wallballs (20/14#)Read More

METCON For Time: 30 Box jumps, 24″ 30 Jumping pull-ups 30 Kettlebell swings, 1 pood 30 steps Walking Lunge 30 Knees to elbows 30 Push press, 45# 30 Back extensions 30 Wall ball shots, 20# 30 Burpees 30 Double undersRead More

METCON 16 min AMRAP 300m Row 200m Run 100 SinglesRead More

METCON 8 Rounds: 5 Push Press (95/65#) 7 Deadlift 9 Burpees 100m Run (3 courtyard lengths)Read More

METCON 20 min AMRAP 40 cal Row 40 Box jumps (24/20″) 40 Push-ups 40 Lunge steps (53/35 each hand) 40 Sit-ups 40 Pull-upsRead More

METCON 20 min EMOM 5 Jumping Pull-ups 5 BurpeesRead More

METCON 8 Rounds: 250m Row 10 Front Squat (95/65#) Rest :90 sec  Read More