“Partner Chuck Heavy” Metcon: For Time (Teams of 2): 1 Mile Row*100 Push-ups1 Mile Run*100 Thrusters (45/35)1 Mile Row* *Each Partner Rows & Runs entire distance simultaneously TC: 38 Minutes
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 moreThursday 8/25/2022
“All About The Benjamins” Metcon: AMRAP 30: 100 AbMat Sit-Ups100 Push-Ups100 Reverse Lunges Every 3:00 Starting at 0:00100 Meter Farmer’s Carry (50s/35s) | (35s/25s) Score = Total Reps not including Farmer’s Carry
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 moreSaturday 7/16/2022
“Uphill Battle” Metcon: AMRAP30 – Teams of 3: 150 Push Ups 150 Wall Balls (20/14) | (14/10) Every 10:00 Starting at 0:00: 1,000 Meter Team Run *Teams complete 1,000 Meter Run Together *If Team pace slower than 10:00/mile time...
Read moreWednesday 7/6/2022
“Carpal Tunnel” Strength: EMOM 8: 2 Muscle Snatches from Power Position Metcon: AMRAP 5 x 3 Rounds: 100 Double Unders | 150 Singles 30 Push Ups 50 Dumbbell Snatches (50/35) | (35/20)
Read moreTuesday 6/21/2022
“Double Pits to Chesty” Strength: Bench Press: 5 x 4 Score = Lowest Weight Used Metcon: AMRAP 12: 40 Double Unders | 60 Single Unders 20 Push Ups 10 Toes To Bar | Knees to Chest
Read moreMonday 6/13/2022
“Body Shop” Strength: 5 x 4 – Strict Press: Score = Lightest Set Metcon: Every 3:00 x 10 Rounds: 500/400m Row Max Bodyweight Reps Odd Rounds: Push Ups Even Rounds: Abmat Sit Ups Score = Total Push Ups + Total Sit Ups
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
Read moreMonday 5/23/2022
“Body Language” Strength: 5 x 5 – Back Squat: Build up in weight each set Score = Heaviest Round Metcon: AMRAP 20: 20 Calorie Row 30 Push-Ups 40 Abmat Sit-Ups 50 Air Squats
Read more