03/31/2018MetconMetcon (AMRAP - Rounds and Reps)n teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 25 minutes of: Station 1 – 300 Meter Row Station 2 – 15 Chest-to-Bar Pull-Ups Station 3 –...
03/30/2018WeightliftingPower Snatch x1 OHS x 2 (Weight)Power Snatch x1 OHS x 2 Every 2 minutes for 8 sets building MetconMetcon (Time)3 rounds for time 18/15 Cal Row 10 Thrusters (135*93) 5 Bar MU ...
03/29/2018Gymnastics15 Min EMOM Min 1 30 sec nose to wall hs hold Min 2 5 strict ttb (scale to 10 if possible ) Min 3 5 stict -pull ups MetconMetcon (Time)4 Rounds 9 Power Cleans (155/103) adv 185/123 12 Pistols 50 Dubs ...
So our Member Spotlight was dimmed February due to our website being redesigned. But it’s back with a double dose of awesomeness for March. Ladies and Gents, March’s co-members of the month are none other than those two blond beauties, Ashley Booth and Cory Amenta. Cory...
03/28/2018WeightliftingFront Squat x3 Split Jerk x1 (Weight)20 Minutes of 5 working sets of Front Squat x3 Split Jerk x1 Build by feel MetconMetcon12 Minutes EMOM Minute 1 40 second static bear hold with sand bag, or Stone, or D Ball Minute 2 40...
03/27/2018WeightliftingDeadlift (Weight)Deadlift 8 @ 65% 6 @ 70% 4 @ 75% 8 @ 70% 6 @ 75% 4 @ 80% MetconMetcon (6 Rounds for reps)Every 3 minutes for 6 sets 12/10 Cals on AB 12 Wall Balls (30/20) 12 Burpees ** Note the time each round takes ...
03/26/2018WeightliftingClean x 1 Front Squat x1 Hang Clean x1 Front Squat x1 (Weight)every 2:30 building for 8 sets MetconMetcon (AMRAP - Rounds and Reps)10 Minute AMRAP 10 Shoulder to Overhead (115/73)(135/93) 20 KB Swings (53/35)(70/53) 30 Dubs ...
03/24/2018MetconMetcon (Time)"Teams of 3: 100 DB alternating power Snatch (55/35) 100 Cals on the Rower 100 Wall Balls 100 KB Swings (70/53) 100 Bar Facing Burpees " ...
03/23/2018MetconCrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP - Reps)Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, 100#/ 65# 15 Chest-To-Bar Pull-ups 18 Thrusters,...
03/22/2018WeightliftingPower Snatch x 1 Snatch x 1 (Weight)10 Min EMOM Power Snatch x1 Snatch x 1 Start at 50% of your power snatch and build from there MetconMetcon (AMRAP - Rounds and Reps)AMRAP (with a Partner) in 13 minutes 22 calorie Row 22 Power Cleans (95/65 lb) 22 HSPU 22...