Metcon “Rugrats” OPEN – PERFORMANCE – FITNESS 5 Rounds On the 4:00 9 Burpee Box Jumps (24/20) 15 Dumbbell Front Squats 21/15 Calorie Bike Rx&Px- 50’s/35’s Fx – 35’s/25’s *Score is slowest round* Accessory 3 sets: :60 sec plank 15 Banded pull-aparts Continue reading 12/12/18

Weightlifting Push Jerk (Heavy 5-4-3-2-1) From Racks Metcon  Down Time OPEN – PERFORMANCE – FITNESS AMRAP 7 3 Deadlifts 3 Hang Power Cleans 3 Push Jerks 6 Deadlifts 6 Hang Power Cleans 6 Push Jerks 9 Deadlifts 9 Hang Power Cleans 9 Push JerksRx – 135/95 Px – 115/80 Fx – 75/55 Continue to Climb By (3) Repetitions Until 7:00 Continue reading 12/11/18

Metcon Jump Start OPEN & PERFORMANCE — 60 Double Unders 30 Dumbbell Snatches (50/35) 60 Double Unders 30/21 Calorie Row 60 Double Unders 30 Toes to Bar 60 Double Unders 30/21 Calorie Row 60 Double Unders 30 Dumbbell Snatches (50/35) — FITNESS 90 Single under DBS (35/25) Continue reading 12/10/18

Metcon Clean House OPEN & PERFORMANCE – 5 Rounds (In a 4 Minute Window): 400 Meter Run 1 Round of “Cindy” Max Squat Cleans (135/95) – 2 Minutes Rest Between Rounds. – FITNESS (95/65) – *The score at the end of the five rounds is total squat cleans completed. If unable to run, complete one of the following: 28/20 Calorie Echo Bike 40/28 Calorie Schwinn Bike Continue reading 12/8/18

Metcon Sore Eyes OPEN & PERFORMANCE AMRAP 20: 20 Wallballs (20/14) 20 Power Snatches (75/55) 20 Box Jumps (24/20) 20 Push Presses (75/55) 20/14 Calorie Row – FITNESS wb(14/10), bb(55/35) Continue reading 12/7/18

Metcon Arm Candy OPEN & PERFORMANCE 6 Rounds: 15/12 Cal Echo Bike 12 Burpees 100 Meter Farmers Carry (53’s/35’s) – FITNESS, 35’s/25’s – *If short on bikes, stagger by 2 minutes 15/12 Calorie Row 20/14 Cal Schwinn Bike 20 Reps of 10 Meter Shuttle Runs Continue reading 12/6/18

Metcon Bar Star OPEN & PERFORMANCE Teams of 3 AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) *Rest 3 Minutes* AMRAP 7: 50 Hang Squat Cleans (115/80) 50 Hang Squat Cleans (135/95) AMRAP Hang Squat Cleans (155/105) *Rest 3 Minutes* AMRAP 7: 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185) – FITNESS Bench Press (75/55, 95/65, 105/75) Hang Squat Clean (75/55, 95/65, 115/80) Deadlifts (135/95, 155/105, 185/135) – *The score for each round is the total reps completed at the final bar. Continue reading 12/5/18

Metcon Criss Cross OPEN & PERFORMANCE – AMRAP 15: 30 Double Unders 15 Power Cleans (115/80) 30 Double Unders 15 Toes to Bar – FITNESS 60 Single Unders (75/55) Cash Out Tabata: Sit-ups Continue reading 12/4/18

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) if no rower sub bike Continue reading 12/3/18

Metcon Loose Cannon 3 Rounds: 3 Minute Calorie Row/Bike 2 Minute Burpees 1 Minute Sit-ups – Rest 2 Minutes Between Rounds – *Score is total reps Continue reading 12/1/18