“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 moreSaturday 10/15/2022
“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 moreWednesday 10/12/2022
“Chipper Gone Bad” Strength: 5 x (2 + 2) – Push Press + Push Jerks @ 80% of Push Press Metcon: AMRAP 18: 100 Wallballs (20/14) | (14/10)80 Dumbbell Snatches (50/35) | (35/20)60 Box Step Ups (24”/20”)40 Double Dumbbell Push Press...
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 moreFriday 9/23/2022
“Abomination” Strength: Back Squat – Build to Heavy 5 Metcon: AMRAP 15: 21 GHD Sit Ups | Abmat Situps 15/12 Calorie Row 9 Double Dumbbell Thrusters (50s/35s) | (35s/20s)
Read moreSaturday 9/17/2022
“Restless Legs” Metcon: AMRAP 30: P1: 6 Toes To Bar | Knees to Chest 12 Double Dumbbell Reverse Lunges (50s/35s) | (35s/20s) 18 Dumbbell Snatches (50/35) | (35/20) P2: 500/400m Row When Partner 2 completes row, Partners switch Partner...
Read moreWednesday 9/14/2022
“Ball Don’t Lie” Strength: Deadlift – Build to Heavy Single Metcon: For Time: 150 Wall Balls (20/14) | (14/10) Every 2:00 Starting @ 0:00 18/14 Calorie Row TC: 20 Minutes
Read moreSaturday 9/10/2022
“Always Remembered” Metcon: For Time (Teams of 2): Buy In: 2,001m Row 4 Rounds: 9 Rope Climbs | 18 Up Downs OR 27 K2C 11 Bear Complexes (135/95) | (95/65) Cash Out: 2,977m Row Bear Complex: Power Clean + Front Squat + Push Press + ...
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 moreSaturday 9/3/2022
“Boat Shoes” Metcon: For Time: 1,500/1,200 Meter Row 1,200 Meter Run Rest 3:00 1,000/800 Meter Row 800 Meter Run Rest 3:00 500/400 Meter Row 400 Meter Run
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 8/23/2022
“Powerless” Strength: Power Clean: Build to 80% of 1RM Metcon: AMRAP 3 x 5 Rounds: 21/15 Calorie Row9 Box Jumps (24/20) | Box Step UpsMax Power Cleans Rest 1:30 Between Rounds Power Clean Weights:Round 1: (95/65) | (65/45)Round 2...
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