“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) |...
Read moreMonday 9/19/2022
“Spot of Bother” Strength: Strict Press – Build to Heavy 3 Metcon: 3 Rounds For Time: 10 Push Jerks (135/95) | (95/65) 10 Toes To Bar | Knees to Chest 10 Front Squats (135/95) | (95/65) 500/400m Bike TC: 15 Minutes
Read moreWednesday 9/7/2022
“SOS” Strength: 6 x 2 – Front Squat @ 80% Metcon: Every 4:00 x 5 Rounds: 60 Double Unders | 90 Single Unders 30/21 Calorie Row 10 Thrusters (95/65) | (65/45) Score = Slowest Round
Read moreFriday 8/26/2022
“Nail Tech” Metcon: AMRAP 8 x 3 Rounds: Buy In: 1,000/800m Row (Each)45 Barbell Reps (115/85) | (95/65)45 Pull Ups | Ring Rows Round 1: Front SquatsRound 2: Push PressRound 3: Thrusters Each member has a rower. All members row the...
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 moreTuesday 7/26/2022
“Tenfold” Strength: Every 2:00 x 8 Rounds: 1 Power Clean + 2 Front Squat Score = Heaviest Weight Metcon: AMRAP 10: 30 Double Unders | 45 Single Unders 1 Thruster (95/65) | (65/45) 30 Double Unders | 45 Single Unders 2 Thrusters...
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 moreSaturday 6/11/2022
“The Great Outdoors” Strength: 5 x 5 – Push Press: Build up in weight each set Score = Heaviest Round Metcon: 10-9-8-…-2-1: Push Press (95/65) | (65/45) Front Squats (95/65) | (65/45) 100 Meter Run
Read moreWednesday 6/1/2022
“Spindrift” Strength: 5 x 5 – Front Squat: Build up in weight each set Score = Heaviest Round Metcon: AMRAP 18: 500m Row 30 Push Press (95/65) | (65/45) 100 Dubs | 150 Singles 500m Row 30 Front Squats (95/65) | (65/45) 100 Dubs...
Read more