“Ergalicious” Metcon: 10 Rounds For Time: 250m/200m Row 500m/400m Bike Rest 1:00 Between Rounds 35:00 Time Cap
Read moreSaturday 5/7/2022
“ETA” Metcon: For Time: 50 Box Jump Overs (24″/20″) 1,000m/800m Row 50 Wall Balls (20/14) | (14/10) 10 Rope Climbs | 20 K2C + Pull Up 50 Wall Balls (20/14) | (14/10) 1,000m/800m Row 50 Box Jump Overs...
Read moreThursday 5/5/2022
“Typhoon” Metcon: 5 Rounds For Time: (35:00 Time Cap) 40/30 Calorie Row 30 AbMat Situps 20 Russian Kettlebell Swings (53/35) | (35/26) 100 Foot Goblet Walking Lunge (53/35) | (35/26)
Read moreFriday 4/29/2022
“Dust In The Wind” Metcon: 3 Rounds For Time: 500m/400m Row400m Run30 Toes To Bar | Knees to ChestRest 3 Minutes Between Rounds
Read moreThursday 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...
Read moreTuesday 4/19/2022
“Regionals 18.5” Metcon: For Time: 50 Handstand Push Ups | Hand Release Push Ups50 Toes to Bar | Knees to Elbow50 Calorie Row50 Double Dumbbell Box Step-Overs (DB: 50/35, Box: 24″/20″) | (DB: 35/25, Box...
Read moreMonday 4/18/2022
“Lung Island” Strength: Build to a Heavy Set of 3 Power Snatches Metcon: 25-20-15-10-5: Calorie Row Power Snatches (75/55) | (65/45)
Read moreSaturday 4/16/2022
“Right Round” Metcon For Time: (30:00 Minute Time Cap) 100 Double Unders | 150 Singles 50/35 Cal Row 5 Squat Cleans (225/155) | (155/105) 80 Double Unders | 120 Singles 40/30 Cal Row 4 Squat Cleans (225/155) | (155/105) 60 Double...
Read moreFriday 4/15/2022
“Jerry” Strength EMOM 8: 1 Snatch + 1 Overhead Squat Metcon For Time: (35:00 Time Cap) 1 Mile Run 2,000m Row 1 Mile Run
Read moreSaturday 4/9/2022
“Mani-Pedi” Metcon 5 Rounds For Time: 500m/400m Row 30 Toes to Bar 15 Clean & Jerks (135/95)|(95/65) 500m/400m Row 20 Toes to Bar 10 Clean & Jerks (135/95)|(95/65) 500m/400m Row 10 Toes to Bar 5 Clean & Jerks...
Read moreThursday 4/7/2022
“Tailbone” METCON: 200m Row 20 Abmat situps 200m Row 19 Abmat situps 200m Row 18 Abmat situps … 200m Row 1 Abmat situp
Read moreMonday 4/4/2022
“Burnin’ Rubber” Part I – Strength Build to a heavy set of 3 Power Cleans Part 2 – Metcon For Time: 15 Hang Power Cleans (185/135) | (135/95) 750m/600m Row 12 Hang Power Cleans (185/135) | (135/95) 500m/400m Row 9...
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