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03/10/2018MetconMetcon (AMRAP - Rounds and Reps)In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of: 500 Meter Row 15 Push ups 30 KB Swings 60 Double Unders 15 Push ups 30 KB Swings ...

03/09/2018MetconCrossfit Games Open 18.3 (Ages 16-54) (Time)2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb 100 double-unders 12 bar muscle-ups Time cap: 14 minutesCrossfit Games Open 18.3 Scaled (Ages 16-54) (Time)2 rounds for time of: 100 single-unders 20 overhead squats 45/35...

03/08/2018WeightliftingSnatch (Weight)Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep Build over the course of the 10 sets to today’s heavy single. MetconMetcon (Weight)Every minute, on the minute, for 10 minutes (5 sets of each): Minute 1 – 5 Hang Squat Snatches Minute 2 – 5 Bar...

03/07/2018WeightliftingDeadlift (Weight)Dead Lift 6 Reps @ 60% 4 Reps @ 70% 2 reps @ 80% 6 Reps @ 65% 4 res @ 75% 2 Reps @ 85% MetconMetcon (Time) 50/40 Calories of Rowing 20 hspu 10 Front Squats (155/103 lbs) 20 Burpee Box Jump-Overs 10 Front Squats ...

03/06/2018WeightliftingFront Squat (Weight)Front squat 5 @ 60% 5 @ 70 5 @ 75% 5 @ 80% MetconMetcon (5 Rounds for reps)Every 3 minutes for 5 sets 7/5 Cals on AB 10 Toes to bar 10 Box Jump Overs 10 Clusters (115/73) ADV (135/93) note how long each round take...

03/05/2018WeightliftingClean x1 Push Press x2 Split Jerk x1 (Weight)Every 2.30 minutes for 8 sets building MetconMetcon (AMRAP - Rounds and Reps)15 Minute AMRAP 25 Cal Row 25 Wall Balls (20/14)_ 25 STOH (75/53) ...

03/02/2018MetconCrossfit Games Open 18.2 A (all divisions) (Weight)Use the remaining time from 18.2 to accomplish a 1RM cleanCrossfit Games Open 18.2 (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap - If you finish under the time cap, use remaining...

03/01/2018WeightliftingPower Snatch x 1 Hang Squat Snatch x1 OHS x 2 (Weight)Power Snatch x 1 Hang Squat Snatch x1 OHS x 2 Every 2:30 for 7 sets building MetconMetcon (AMRAP - Rounds and Reps)14 Minute AMRAP 6 STOH (135/93) 9 Sumo Deadlifts 12 burpee...

02/24/2018MetconMetcon (Time)Double Partner DT 10 Rounds of 12 DL (155/103) 9 HPC 6 STOH Alternating every barbell movement every 2 minutes stop and perform 1 rope climb each Auxiliary Work2000 Meter recovery row at the end. ...