“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 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 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 moreWednesday 8/24/2022
“Great Balls Of Fire” Strength: Strict Press: Build to a Heavy 10 Metcon: AMRAP 15: Max Calorie Bike Every 1:00 Starting @ 0:00:10 Wall Balls (20/14) | (14/10) Score = Total Calories
Read moreMonday 8/15/2022
“Optimus Prime” Strength: Deadlift: Build to a Heavy Single Metcon: AMRAP 7: Wall Balls (20/14) | (14/10) Every 1:00 Starting @ 1:00 5 Deadlifts (225/155) | (155/105)
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 moreMonday 6/20/2022
“Fast Break” Metcon: 10 Rounds For Time: 15/12 Calorie Row 15 Wall Balls (20/14) | (14/10) Rest 1:00 Between Rounds Time Cap: 35:00
Read moreWednesday 6/15/2022
“Moneyball” Handstand Push Up Practice: Every 1:30 x 10 Rounds: 8 Handstand Pushups -OR- 2 Wall Walks -OR- 4 Handstand Negatives -OR- 0:30 Handstand Holds Metcon: 3 Rounds of 21-15-9 For Time: Wall Balls (20/14) | (14/10) Box Jumps...
Read moreSaturday 6/4/2022
“Do The Math” Gymnastics: 5 x 5 – Weighted Pull Ups: Build up in weight each set (or reduce band size) Score = Heaviest Round Metcon: Every 2:00 x 10 Rounds: 1 Rope Climb | 3 K2E + 3 Strict Pull Ups 15 Wall Balls (20/14)...
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 moreWednesday 4/27/2022
“Milestones” Metcon: 10 Rounds For Time: 10 Wall Balls (20/14) | (14/10)3 Deadlifts (315/225) | (225/155)50 Meter Farmers Carry (50s/35s) | (35s/20s)
Read moreFriday 4/22/2022
“The Manager” Metcon I: For Time: 150 Wall Balls (20/14) | (14/10) Every 1:00 Starting at 0:00 30 Double Unders | 45 Single Unders Metcon II: AMRAP 8 with a partner: P1: Max Dumbbell Snatches (50/35) | (35/25) P2: Handstand Hold on...
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