METCON 5 rounds for time: 20 Sit-ups 15 Wallballs (14/10#) 10 Push-ups 200m RunRead More

STRENGTH 8 min EMOM 3 Back Squat @80%1RM   METCON “Helen” 3 rounds for time: 400m Run 21 kb Swing (53/35#) 12 Pull-upsRead More

METCON “Fran” 21-15-9 Thruster (95/65#) Pull-up Rest 4 min, then: 800m Run for time.Read More

METCON “Fran” 21-15-9 Thruster (95/65#) Pull-up Rest 6 min, then: 1000m Row for timeRead More

“Annie” 50-40-30-20-10 Double unders Sit-ups Rest 3 min, then: 500m Row rest 2 min, repeat.Read More

Strength Back Squat: 8 reps at 70-75% 6 reps at 75-80% 4 reps at 80-85% 2 reps at 90% Shoulder Press 3 sets of 8 reps at 70-75%   METCON “Annie” 50-40-30-20-10 Double unders Sit-upsRead More

4 rounds for time: 200m run 5 Ring dips 10 Pull-ups 15 Box jumps (24/20″) 200m Run Rest 2 minRead More

Strength 10 minutes to find a Heavy single Snatch (squat) METCON “Diane” For time: 21-15-9 Deadlift (225/155#) Handstand Push-upRead More

METCON 1000m Row Rest 2 min 5 min AMRAP: 10 KB Swing (35/26#) 10 Wallballs (14/10#) Rest 2 min 1000m RowRead More

METCON “Cindy” 20 min AMRAP 5 Pull-ups 10 Push-ups 15 SquatsRead More