Weightlifting Power Snatch (EMOM for 10: 1 Rep @ 82.5%) Metcon AMRAP 8: Open&Performance: 12 OHS 75/55lbs 10 Box Jump 24/20″ 12 KB Swing 53/35lbs Fitness: 65/45 Box 20″ KB 35/26 Continue reading 10/23/19

Weightlifting Front Squat (3×6 @ 77.5%) Metcon AMRAP 6: Open: 25 Devil’s Press 50/35s Max Distance 30’ Shuttle Runs in the time remaining Performance: 40/25s Fitness: 30/20s *score is shuttle runs Choose db weight to be able to get to the shuttle runs Continue reading 10/22/19

Weightlifting Squat clean 8×2 @ 82.5% Drop and Reset Quality, quality, quality. Slightly heavier than last time. Metcon 4 Rounds: Open Run/Row 400m or Bike 20/16 cal 6 Bar Muscle Ups Performance: 8 Chest to Bar FItness: 8 Pull-ups OR Open Workout 20.2 (if you haven’t) Continue reading 10/21/19

Metcon 5 Rounds: OPEN – PERFORMANCE: 400 Meter Run 21 Kettlebell Swings (53/35) 15 Push-ups Fitness: 35/26 Continue reading 10/19/19

Metcon Crossfit Games Open 20.2 Amrap 20: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells Fitness: 35’s/25’s 36 Single Unders Weightlifting Back Squat (5@70%, 5@75%, 5@80%) Meant to be done after wod as an optional piece. Continue reading 10/18/19

Weightlifting Power Clean and Push Jerk EMOM 10: 1 Rep@82.5% Metcon AMRAP 10: Open: 15 Box Jump Overs 24/20″ 12 Wallballs 20/14lbs 3 Muscle Ups Performance: 15 Box Jump Overs 24/20″ 12 Wallballs 20/14lbs 3 Burpee pull-ups Fitness: 15 Box Jump Overs 24/20″ 12 Wallballs 14/10lbs 3 Burpee pull-ups Continue reading 10/17/19

Metcon Ian’s Last Wod  for Time: 21-15-9 Just Kidding… Come to class to see what Ian has in store for you! Continue reading 10/16/19

Weightlifting Front Squat (3×6 @ 75%) Reps should be smooth with a focus on an upright torso. Metcon 5 Rounds: Open: 10 Thrusters 115/75lbs 10 Chest to Bar Pull Ups Performance: 95/65, Pull-ups Fitness: 75/55, Pull-ups Continue reading 10/15/19

Weightlifting Squat Snatch 5×3 @ 82.5% *The focus is crisp, snappy reps.  Metcon Every 4:00 x 3 Open&Performance: 50 Double Unders 20 S-Arm DB Hang Clean and Jerk 50/35lbs 12 Strict Pull-ups Fitness: 75 Single Unders, 35/25 *Each round should take around 2:30 or so. *Each round should be a near sprint. Continue reading 10/14/19

OPEN WORKOUT 20.1 !! Continue reading 10/11/19