“Almost Forty” Metcon: AMRAP 30 (Teams of 2): 400m Run40 Box Jumps (24/20)400m Run40 Wall Balls (20/14) | (14/10)400m Run20 Pull Ups | Banded Pull Ups
Read moreFriday 9/16/2022
“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 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 moreTuesday 8/16/2022
“Boat Race” Gymnastics: Pull Ups: Max Unbroken Set Metcon: 3 Rounds For Time: 500 Meter Row 400 Meter Run Rest 3:00 Between Rounds
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 moreFriday 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
Read moreSaturday 6/18/2022
“Mind Games” Strength: Strict Pull-Ups: 2 Sets Max Reps Rx = Bodyweight Scaled = Banded Metcon: For Time with a Partner: Buy In: 2,000m Run 70 Power Cleans (135/95) | (95/65) 70 Bar-Facing Burpees You may partition Power Cleans...
Read moreTuesday 6/14/2022
“Helen” Strength: Every 2:00 x 8 Rounds: Rounds 1 – 2: 3 Power Snatches Rounds 3 – 4: 2 Power Snatches Rounds 5 – 8: 1 Power Snatch Triples and Doubles do not have to be touch and go Metcon: 3 Rounds for Time: 400m...
Read moreSaturday 6/4/2022
“Do The Math” Gymnastics: 5 x 5 – Weighted Pull Ups: Build up in weight each set (or reduce band size) Score = Heaviest Round Metcon: Every 2:00 x 10 Rounds: 1 Rope Climb | 3 K2E + 3 Strict Pull Ups 15 Wall Balls (20/14)...
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
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