“Well Rounded” Strength: 5 x (1 + 1 + 1) @ 75%: 1 Power Clean + 1 Push Press + 1 Jerk Metcon: 7 Rounds For Time: 3 Clean and Jerks (155/105) | (115/85) 200m Run 5 Pull Ups | Ring Rows 10 Push Ups 15 Air Squats TC: 25 Minutes
Read moreTuesday 8/30/2022
“Cindy” Strength: Back Squat: Build to a Heavy 15 Metcon: AMRAP 20: 5 Pull Ups | Ring Rows 10 Push Ups 15 Air Squats
Read moreWednesday 8/17/2022
“My Leg!” Strength: Back Squat: Build to Heavy Single Metcon: For Reps: 5 Minutes Bike Calories 4 Minutes Air Squats 3 Minutes Double Unders | Single Unders 2 Minutes Toes To Bar | Knees to Chest 1 Minute Burpee to Target
Read moreSaturday 7/30/2022
“Time After Time” Strength: 6 x 2 Deadlift: Score = Lightest Weight Used Metcon: AMRAP 20: 5 Pull Ups | Ring Rows 10 Push Ups 15 Air Squats Every 2:00 Starting @ 0:00 500/400 Meter Bike
Read moreWednesday 7/20/2022
“Angie’s Got Wheels” Metcon: AMRAP 30: 100 Pull Ups | Ring Rows 100 Push Ups 100 Abmat Situps 100 Air Squats Every 2:00 Starting at 0:00 Bike 1:00
Read moreMonday 7/11/2022
“Brake Pads” Strength: 5 x 3 – Front Squats: Score = Lowest Weight Metcon: AMRAP 3 x 5 Rounds: 9 Hang Power Cleans (135/95) | (95/65) 45 Air Squats Max Cal Bike Rest 1:00 Between Rounds Score = Total Calories Biked
Read moreThursday 6/23/2022
“Who-Ville” Metcon: Every 2:00 x 15 Rounds: 5 Strict Pull Ups | Banded Pull Ups 10 Air Squats 15 Abmat Situps Max Calorie Row Score = Total Calories
Read moreMonday 5/30/2022
“Murph” Metcon: For Time: 1 Mile Run 100 Pull Ups | Ring Rows 200 Push Ups 300 Air Squats 1 Mile Run *Pull Ups, Push Ups, Air Squats may be partitioned *You may use a weight vest if you have one
Read moreMonday 5/23/2022
“Body Language” Strength: 5 x 5 – Back Squat: Build up in weight each set Score = Heaviest Round Metcon: AMRAP 20: 20 Calorie Row 30 Push-Ups 40 Abmat Sit-Ups 50 Air Squats
Read moreMonday 5/9/2022
“Threefer” Metcon: 3 Rounds For Time: 1,000/800 Meter Bike20 Toes to Bar | Knees to Chest30 Hang Dumbbell Snatches (50/35) | (35/25)40 Air Squats50-ft. Single Dumbbell Overhead Walking Lunges (each arm) (50/35) | (35/25)
Read moreWednesday 4/13/2022
“Barbara” Metcon 5 Rounds For Time (35 Minute Time-Cap): 20 Pull-ups | (Ring Rows) 30 Pushups 40 Abmat Situps 50 Air Squats *Rest 3:00 Between Rounds
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