Metcon Helen OPEN-PERFORMANCE-FITNESS 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups If not running; row 500 meter   Continue reading 8/22/17

Metcon Jack & Jill OPEN & PERFORMANCE Teams of 3: 600 Meter Bag Hill Run (80/50) 100 Power Snatches (75/55) 600 Meter Bag Hill Run (80/50) 75 Power Snatches (95/65) 600 Meter Bag Hill Run (80/50) 50 Power Snatches (115/80) 600 Meter Bag Hill Run (80/50) FITNESS (30lb Wb/20lb WB) Power Snatch (65/45) (75/55) (95/65) Sub No Arms Schwinn Bike (40/30) Continue reading 8/18/17

Metcon (option#1) Under Water OPEN & PERFORMANCE 3 Rounds: 50/35 Calorie Row 100 Double Unders 200 Meter Farmers Carry (70’s/53’s) FITNESS: 200 Single Unders (53’s/35’s) Strength/Accessory(option#2) #SWOLL Take 3 sets to find heaviest of each of the following movements: (Not for time, get Swoll and have some fun) Dumbbell Bench Press x7 AHAP DB Bicep Curl x7 AHAP DB SIngle Arm Row x7 AHAP Sled Down and Back in parking lot AHAP *Cash out 100 abmat situps Continue reading 8/16/17

Weightlifting 3-Position Clean + Split Jerk (1×1) 1 High Hang Power Clean (mid-thigh) 1 Hang Power Clean (top of knee) 1 Power Clean (from floor) 1 Split Jerk   Cash Out Drop Dead OPEN/PERFORMANCE 4 x (:20 seconds on, :10 seconds off) Sit-Ups Deadlifts (155/105) Sit-Ups Deadlifts (155/105) FITNESS: 135/95   Continue reading 8/16/17

Metcon Bike Buffet OPEN & PERFORMANCE AMRAP 4 15-12-9 Wallballs (20/14) Chest to Bar Pull-ups Max Calorie Bike in Time Remaining Rest 4 minutes AMRAP 4 15-12-9 Wallballs (20/14) Toes to Bar Max Calorie Bike in Time Remaining rest 4 minutes AMRAP 4 15-12-9 Wallballs (20/14) Pull-ups Max Calorie Bike in Time Remaining FITNESS: Pull-ups Knees to Chest Pull-ups   Continue reading 8/15/17

Metcon Hard Pressed OPEN & PERFORMANCE 21-15-9: Sumo Deadlift High Pull (95/65) Push Press (95/65) Lateral Burpees FITNESS: (75/55) Continue reading 8/14/17

Adderall  OPEN-PERFORMANCE-FITNESS With a running clock: 0:00-10:00 1 Mile Run Max Clean & Jerks (135/95#) 10:00-13:00 Rest 13:00-20:00 800m Run Max Power Snatch (115/80#) 20:00-23:00 Rest 23:00-27:00 400m Run Max Thrusters (95/65#) “Scaled” 1200 m run 600m run 300m run Continue reading 8/12/17

Metcon The Good Life OPEN – PERFORMANCE – FITNESS 3 Rounds: 500 Meter Row 12 Burpees 21 Box Jumps (24/20) Row sub options: 400 Meter Run 40/28 Calorie Bike Continue reading 8/11/17

Metcon: Ball and Chain OPEN: 2 Rounds: 25 Deadlifts (185/135) 50 Wall Balls (20/14) 75/50 Calorie Schwann Bike PERFORMANCE: (155/105) FITNESS: (135/95) (14/10)  If not biking today, complete one of the following: 1000 Meter Row 1000 Meter Run Option#1 On the deadlifts, we are looking for a weight that athletes could complete 30+ repetitions unbroken when fresh. 1-Mile Run  Max Effort 1-Mile Run Option#2 Try a vest and then rollout after! Pick your Swoll  Pick 3 or 4  From Below: DB bench press 5 x 12 DB bent over row 5 x 12 per hand AHAP DB curl and strict … Continue reading 8/10/17

Metcon Chiquitas OPEN & PERFORMANCE: 15-10-5 Kettlebell Swings (70/53) Toes to Bar 800 Meter Run W/ Medball (30/20) 5-10-15 Kettlebell Swings (70/53) Toes to Bar FITNESS: (53/35) (Scale for run: 80/55 Cal Bike) (FB Option: Sandbag 60/40)   Continue reading 8/9/17