“Negative Nancy” Strength: 5 x 3 – 1 ¼ Back Squat @ 50% Metcon: For Time: 21 Overhead Squats (95/65)(65/45)800 Meter Run18 Overhead Squats (95/65) (65/45)600 Meter Run15 Overhead Squats (95/65) (65/45)400 Meter Run12 Overhead...
Read moreTuesday 11/08/2022
“The Sims” Strength: 5 x 3 No Touch Deadlifts @ 60% Metcon: 10 Rounds For Time: 5 Double Unders | 10 Single Unders15 AbMat Sit-ups200 Meter Run10 Double Unders | 20 Single Unders15 AbMat Sit-ups200 Meter Run….50 Double Unders |...
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 moreThursday 10/13/2022
“Farmer’s Market” Strength: 10 Sandbag Throws (Men: 20lb; Women: 10lb)Goal: Furthest Distance Metcon: For Time: 400 Meter Sandbag Carry40 Burpees to a Target100 Meter Farmers Carry800 Meter Run30 Strict Pull-ups | Banded Pull...
Read moreMonday 10/10/2022
“Cement Legs” Strength: 4 x 6 – Back Squat @ 70% Metcon: On the 3:00 x 7 Rounds: 400 Meter Run8 Front Rack Box Step-ups (95/65) | (75/55)
Read moreThursday 10/6/2022
“Parti Time” Strength: 4 x 4 – Deadlift @ 75% Metcon: For Time: 300 Double Unders | 450 Single Unders2 Mile Run (16 Laps)100 Toes to Bar | Knee to Chest Partition however you’d like…
Read moreTuesday 10/4/2022
“Me, Myself, and I” Plank Circuit: 1:00 Each W/ 0:30 RestLow PlankSide Plank LeftSide Plank RightReverse PlankHigh Plank Metcon: 4 Rounds For Time: 50 Air Squats400 Meter Run30 Abmat Sit-ups20 Dumbbell Snatches (50/35) | (35/20)10...
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 9/13/2022
“Pyramid Scheme” Strength: 5 x 3 Hang Power Snatches @ 60% Metcon: For Time: 20 Double Unders + 2 Hang Snatches (115/85) | (75/55) 40 Double Unders + 4 Hang Snatches 60 Double Unders + 6 Hang Snatches 80 Double Unders + 8 Hang...
Read moreFriday 9/9/2022
“Smoke & Mirrors” Strength: Strict Press – Build to Heavy 5 Metcon: AMRAP 10: 200m Run 10 Kettlebell Swings (70/53) | (53/35) Rest 5:00 AMRAP 10: 500/400m Bike 5 Tire Flips | Power Cleans (95/65)
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
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