180922 Metcon Horton (Time) 9 rounds for time with a partner of: 9 bar muscle-ups 11 clean and jerks, 155 lb. 50-yard buddy carry Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round… Read more »
180921
180921 Skill Split Press (6 x 4) Press from Split Stance Metcon Metcon (Time) For time: 21*18*15*12*9 Deadlift HSPU 30 DU L1: 45/35+; DB push press L2: 205/135 L3: 225/155
180920
180920 Skill Overhead Squat (5 x 3) Metcon Metcon (Time) 5 rounds for time: 6 hang squat snatch 12 pull-up 15 wallball L1: 45/35, power snatch or DB snatch (6/6) L2: 95/65 L3: 135/95
180919
180919 Metcon Metcon (Time) 10 minute AMRAP: 10 D-ball squat 12 box jump over 200m bike-erg (90/80 RPMs) Rest 5 minutes Metcon (Time) 7 rounds for time: 200m run (20 reps) 2 rope climb 12 burpee to plate
180918
180918 Skill Strict Press (6 x 4) 5 x 10 hip ext or bar good morning Metcon Metcon (Time) 4 rounds for time: 300m row 15 back squat 5/3 ring m-up L1: 10 dips; 45/35+ L2: 5/3 m-up; 115/85 L3: 8/6 m-up; 135/95
180917
180917 Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups 10 minute cap. Rest 10 minutes. 1-Mile Run (Time) Max Effort 1-Mile Run Rest 5-7 minutes 400m Farmer’s Carry (Time) L1: B/P L2: G/Y L3: R/G
180915
180915 Metcon Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row
180914
180914 Skill Back Squat (1×10 @50%; 1×8 @60%; 1x6x @70%; 2×4 @ 80%; 2×1@90%) Metcon Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP: 100 farmer carry (20 reps) 12 burpees over box 15 deadlift L1: 45/35 L2: 205/135; G/Y L3: 225/155; R/G
180913
180913 Skill Sumo Deadlift (6 x 2) Metcon Metcon (Time) 4 round for time: 5/3 ring muscle up 10 bench press 400m run L1: DB bench press; 12 dips L2: 135/75 L3: 185/125; 8/6 muscle up
180912
180912 Skill Metcon (Time) In 20 minutes: L1: 3 x 30 calorie bike erg L2: 3 x 30 calorie assault bike L3: 3 x 40 calorie assault bike Rest accordingly Score = slowest time Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: (At 10 minutes, rest 3 minutes) 200m sled pull (3×45/2×45) 30… Read more »