Monday 11/07/2022

“Floored” Strength: Strict Press 3 x 6 @ 70% 1 Set Max Reps @ 70% Metcon: AMRAP 4: 21/15 Calorie Bike Erg21 Burpees21 Chest to Bar Pull-ups | Banded C2B Rest 4:00 AMRAP 4: 15/9 Calorie Bike Erg15 Burpees15 Toes to Bar | Knees to Chest...

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Thursday 10/13/2022

“Farmer’s Market” Strength: 10 Sandbag Throws (Men: 20lb; Women: 10lb)Goal: Furthest Distance Metcon: For Time: 400 Meter Sandbag Carry40 Burpees to a Target100 Meter Farmers Carry800 Meter Run30 Strict Pull-ups | Banded Pull...

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Monday 10/3/2022

“Home Plate” Gymnastics: 10 x 3-6 Strict Pull Ups | Partner Assisted Pull Ups Metcon: AMRAP 6: 1,000/800 Meter Row12 Front Squats (115/85) | (75/55)Max Burpees Over the Bar AMRAP 6: 1,000/800 Meter Row12 Front Squats (115/85) |...

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Thursday 9/1/2022

“Shoulda, Woulda, Coulda” Strength: Strict Press: Build to a Heavy 8 Metcon: For Reps: 1:00 Rope Climbs | Up Downs | Knees to Chest 1:00 Double Dumbbell Shoulder to Overhead (50s/35s) | (35s/20s) 1:00 Lateral Dumbbell Burpees 1:00...

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Saturday 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...

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Friday 7/8/2022

“Pressed for Time” Strength: 5 x 3 – Strict Press: Score = Lowest Weight Metcon: Every 6:00 x 3 Rounds: 800 Meter Run 15 Double Dumbbell Front Squats (50s/35s) | (35s/20s) Max Double Dumbbell Shoulder to Overhead (50s/35s)...

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Friday 7/1/2022

“Smoke Alarm” Strength: Thrusters: Build to a Heavy Triple Metcon: Every 2:00 x 15 Rounds: 15/12 Calorie Row AMRAP Remaining Time: 7 Thrusters (75/55) | (55/35) 7 Pull Ups | Bent Over Rows 7 Burpees

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Thursday 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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Monday 4/11/2022

“Donny” Metcon 12-15-9-9-15-21: Deadlifts (225/155) | (155/105) Burpees Today’s workout “Donny” is in honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment...

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