METCON For time: 45-32-18 Calorie Row Russian KB swings Double unders (2/1 singles) Air squats Sit-upsRead More

“Loredo” 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunRead More

METCON 7 min AMRAP 12 Kettlebell swings 6 Pull-ups Rest 3 min For time: 25-20-15 Wallballs Push-ups Box jumps (24/20″) Rest 3 min For time: 50 Burpees to 6″ targetRead More

“Marconi” In Teams Of 2 Perform 2382 Meter Row -Then Alternating Rounds Of- 20 Rounds Of 11 Toes To Bar 20 Air Squats 16 KB Swings 53/35 For Time 2382-Badge Number 20-Years Of Service 11.20.16- End of Duty Detective Benjamin Marconi was shot and killed from ambush as he conducted a traffic stop of a...Read More

METCON 28 min EMOM a) 13 Kettlebell swings b) 16 Wallballs c) 13 Ring rows d) 16 Push-upsRead More

METCON “Holbrook” For time- 10 Rounds: 5 Thrusters (115/75#) 10 Pull-ups 100m Run Rest 1 min btwn roundsRead More

METCON 16 min AMRAP 15 Burpee box jumps 20 Sit-ups 25 Calorie rowRead More

METCON “Fight Gone Bad” 3 Rounds, for total reps: 1 min Wallballs 1 min SDHP (75/55#) 1 min Box jumps (20″) 1 min Push press (75/55#) 1 min Calorie Row 1 min RestRead More

METCON For time: 7 Rounds: 200m Run 12 Kettlebell swings 9 Box jumpsRead More

WEIGHTLIFTING 4 sets of 8 Back squats @60-65% METCON For time: 100 Wallballs 40 Double under/80 singles penalty on each break Break=pause in the squat, drop, leaning against the wall or letting the ball drop below your waist. “No reps” are not breaks, but DO NOT count toward your total.Read More