10/21/17

Metcon 3 Musketeers Teams of 3 — similar strength recommended. – 10 rounds Team member 1 — 4 sandbag to shoulder (heavy). – Team member 2 — 10 toes to bar (sub knees to elbows or leg raisers). – Team member 3 — 10 wall balls – *Rotate stations when each person has completed the reps. *1 round is completed when each member has done each station. Advertisements Continue reading 10/21/17

10/17/17

Metcon Lead Foot OPEN & PERFORMANCE AMRAP 4: 27 Calorie Row 27 Burpees 27 CTB Pull-ups Rest 4:00 AMRAP 4: 21 Calorie Row 21 Burpees 21 Toes-to-Bar Rest 4:00 AMRAP 4: 15 Calorie Row 15 Burpees 15 Pull-ups – FITNESS 27 Jumping CTB Pull-ups 21 Toes-to-Bar 15 Jumping Pull-ups Scale:V-ups/Hollow Rocks Continue reading 10/17/17

10/16/17

Weightlifting Power Snatch (15 min to find heavy single) Metcon Isabel OPEN&PERFORMANCE For Time:  30 Snatches, 135# / 95# FITNESS (95/65) (The focus today is in improving the power snatch over the course of 30 repetitions. Going a little lighter to accomplish this is more important in the long run than clicking “Rx”.) Continue reading 10/16/17

10/14/17

Metcon 100 Proof OPEN & PERFORMANCE Teams of 3: 100/70 Calorie Row/Bike 100 Box Jump Overs (24/20) 100 Thrusters (95/65) 100 Chest to Bar Pull-Ups 100 Thrusters (95/65) 100 Box Jump Overs (24/20) 100/70 Calorie Row/ Bike FITNESS Teams of 3: Thrusters (75/55) Pull-Ups If male/female teams 85 cals Continue reading 10/14/17

10/11/17

Metcon Freedom Sauce OPEN – AMRAP 3 21 Overhead Squats (95/65) 21 Lateral Bar Burpee Max Calorie Row Rest 3:00 AMRAP 3 18 Overhead Squats (115/80) 18Lateral Bar Burpee Max Calorie Row Rest 3:00 AMRAP 3 15 Overhead Squats (135/95) 15 Lateral Bar Burpee Max Calorie Row Rest 3:00 AMRAP 3 12 Overhead Squats (155/105) 12 Lateral Bar Burpee Max Calorie Row – PERFORMANCE (75/55),(95/65),(115/80),(135/95) – FITNESS (65/45),(75/55),(95/65),(115/80) “FB”(Burpee over the erg) *Score = total calories after all 4 rounds Cash Out SLED PUSH: 400 Meter Sled Push (1/2 Bodyweight loaded) Continue reading 10/11/17