STRENGTH 10 min work to heavy single Shoulder Press METCON 50 Double unders 5 Squat Clean (135/95#) 40 Double unders 4 Squat Clean (165/105#) 30 Double unders 3 Squat Clean (185/125#) 20 Double unders 2 Squat Clean (205/135#) 10 Double unders 1 Squat Clean (225/155#)Read More

METCON 15 min AMRAP 5 Pull-ups 10 Kettlebell Press (2×35/18#) 15 Squats 20 Step-ups (24/20″) Rest 3 min 3 rounds of: 400m Run 2 min RestRead More

STRENGTH Find Heavy Single Squat Snatch Complete 3×1 Overhead Squat at previous weight   METCON “Pushin’ and Pullin'” For time: 100 Hand-release Push-ups 100 Calorie Row *feet/knees on plate for HRPU (45/25#)Read More

STRENGTH 5 sets, starting at 70% and increasing: 1 Power Clean+2 Front Squat+ 1 Split Jerk METCON 20 min EMOM Even- 1 Power clean (135/95#) 3 Push press 5 Bent over rows Odd- 10 BurpeesRead More

METCON For time: 1000m Row 500 Single jump ropes 30 Back Extension 50 Sit-ups 800m RunRead More

METCON 5 Rounds: -200m Run -5 Power Clean (115/65#) Rest 3 min 5 Rounds: -200m Run -8 Pull-ups Rest 3 min 5 Rounds: -200m Run -15 Push-upsRead More

METCON 5 Rounds: -100m Sprint (Courtyard Down/Back) -5 Power Snatch (135/95#) Rest 3 min 5 Rounds: -150m Sprint (3 courtyard lengths) -2 Rope Climbs (15′) Rest 3 min 5 Rounds: -200m Sprint -5 Deadlift (185/125#)Read More

METCON 60 Cal Row 50 Walking Lunge steps 40 KB Swings (35/26#) 30 Pull-ups 20 Box Jumps (24/20″) 10 Turkish Get-ups (35/26#)Read More

STRENGTH 4×6 Front Squat @70-75% 1RM METCON 4 rounds: 3 Power Clean (185/125#) 50 Double unders (3/1 singles) 300m Row Rest 3 minRead More

Main – CrossFit Down and Backs (No Measure) 200m Run or 250m Row DOWN and BACK 1) High knees 2) Butt kickers 3a) Lunge stretch- 3 sec hold 3b) 5 Inch worms- 3 pushups 4a) High kick march 4b) Spiderman- lunge and hold 5) Side shuffle (stay low) 6) Karaoke Metcon (AMRAP – Reps) 8...Read More