“Powerless” Strength: Power Clean: Build to 80% of 1RM Metcon: AMRAP 3 x 5 Rounds: 21/15 Calorie Row9 Box Jumps (24/20) | Box Step UpsMax Power Cleans Rest 1:30 Between Rounds Power Clean Weights:Round 1: (95/65) | (65/45)Round 2...
Read moreSaturday 8/20/2022
“Disturbing The Peace” Metcon: AMRAP 25 (Teams of 3): 100 Box Jumps (24/20) | Box Step Ups 100 Front Squats (75/55) | (65/45) 100 Dumbbell Snatches (50/35) | (35/20) Every Minute Starting at 0:00 All Teammates do 5 burpees over the...
Read moreThursday 7/28/2022
“Hold ‘Em” Metcon: AMRAP 25: 50 Abmat Situps 40 Box Jumps (24/20) 30 Front Rack Reverse Lunges (75/55) | (65/45) 20 Push Press (75/55) | (65/45) 100 Meter Farmer’s Carry (50s/35s) | (35s/25s)
Read moreWednesday 7/13/2022
“The Admiral” Strength: 5 x 3 – No Touch Deadlift: Reps start 1-2″ off floor Score = Lowest Weight Metcon: 3 Rounds For Time: 20 Burpee Pull Ups | 20 Burpees + 20 Pull Ups 20 Front Squats (115/85) | (75/55) 20 Box Jumps...
Read moreThursday 7/7/2022
“Rich Mahogany” Metcon: Every 3:00 x 10 Rounds: Buy In: 1,000/800 Meter Bike AMRAP Remaining Time: 80 Double Unders | 120 Single Unders 60 Kettlebell Swings (53/35) | (35/26) 40 Box Jumps (24″/20″) Pick up where you left...
Read moreSaturday 6/25/2022
“Chrimescene” Strength: Front Squats: 5 x 4 Score = Lowest Weight Used Metcon: 3 Rounds For Time: 500/400m Row 12 Front Squats (155/105) | (115/85) 21 Box Jumps (24″/20″) | Box Step Ups Time Cap = 15:00
Read moreWednesday 6/15/2022
“Moneyball” Handstand Push Up Practice: Every 1:30 x 10 Rounds: 8 Handstand Pushups -OR- 2 Wall Walks -OR- 4 Handstand Negatives -OR- 0:30 Handstand Holds Metcon: 3 Rounds of 21-15-9 For Time: Wall Balls (20/14) | (14/10) Box Jumps...
Read moreFriday 5/13/2022
“Snake Eyes” Strength: EMOM 15: 1 Snatch Metcon: AMRAP 12: 3 Power Snatches (95/65) | (65/45)3 Chest to Bar Pull-ups3 Box Jumps (30″/24″) | (24″/20″)6 Power Snatches (95/65) | (65/45)6 Chest to Bar Pull-ups6...
Read moreSaturday 5/7/2022
“ETA” Metcon: For Time: 50 Box Jump Overs (24″/20″) 1,000m/800m Row 50 Wall Balls (20/14) | (14/10) 10 Rope Climbs | 20 K2C + Pull Up 50 Wall Balls (20/14) | (14/10) 1,000m/800m Row 50 Box Jump Overs...
Read moreThursday 4/21/2022
“Calculated Risk” Metcon: AMRAP 30: Max Calorie Row Every 3:00 Starting at 0:00: 5 Box Jumps (30″/24″) | Box Step Ups (24″/20″) 10 Burpees to Target (6″ above hands) 15 AbMat Situps Score = Total...
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