METCON 10 Rounds for time: 3 Deadlift (155/95#) 5 Bar facing burpees 7 Wallballs (14/10#)Read More

METCON 5 rounds for time: 10 Push-ups 15 Front Rack Lunges (75/55#) 20 Sit-ups 15 Box Jumps (24/20″) 10 Pull-ups  Read More

SKILL Complete 10 Wall Walks, not for time   METCON 4 Rounds In 5 min complete: 400m Run 25 Double unders 15 Kb Swing (53/35#) 10 Burpee box jumps (20″) Rest and repeat at 5, 10, and 15 min markRead More

METCON 5 Rounds, not for time: 8 Ring Rows 8 Push-ups Rest 5 min 3 Rounds for time: 600m Run 100 Singles 25 Kb Swing (35/26#) 15 BurpeesRead More

METCON Special “Hallo-wod”… …come give it a try! =)Read More

SKILL Not for time: 4 rounds, 10 V-ups 10 Russian Swings METCON 800m Run 20 Front Squat (95/65#) 600m Run 15 Front Squat 400m Run 10 Front Squat 200m Run 5 Front SquatRead More

METCON 30 Deadlift (155/105#) 40 Wallballs (20/14#) 50 Lunges 50 Sit-ups 40 Cal Row 30 BurpeesRead More

METCON 6 Rounds: 200m Run Rest 1 min then; 5 rounds for time: 10 Push-ups 20 Double unders 10 Ring RowsRead More

METCON 1 min max Sit-ups 2 min max Double unders 3 min max Cal Row 4 min max Wall balls (20/14#) 3 min max Shuttle runs 2 min max Box jumps (24/20″) 1 min max BurpeesRead More

METCON 7 Rounds for time: 7 Deadlift (95/65#) 7 Power Clean 7 Front Squat 7 Burpee box jumps (24/20″) 200m Run      Read More