“Rounders” Strength: 5 x 10-15 Bent Over DB Rows Metcon: 4 Rounds For Time: 500/400m Row20 American Kettlebell Swings (53/35)(44/26)10 Pull Ups | Ring Rows TC: 20 Minutes
Read moreMonday 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...
Read moreMonday 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) |...
Read moreSaturday 9/24/2022
“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...
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