20200930 Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Fran is the name of the game today. The truest of the benchmarks, this workout is about speed. Thrusters should be a weight to move through them in small sets if not all one set. Pull Ups are the same, no banding these we need […]

20200929 Metcon Metcon (AMRAP – Rounds and Reps) 4, 5 Min AMRAPs Row 10/7 Cal 5 Power Cleans 135/95* 10 Box Jump Over 24/20 Rest 2 min between rounds *Increase weight on Power Cleans each round. Start up each round where you stopped. If rowers are an issue you can start this workout on the […]

20200928 Weightlifting Snatch (1-1-1-1-1-1-1-1-1-1) Today is about moving a bar perfectly, only climb in weight if your movement meets and exceeds expectations. This is training, not competing, it’s OK not to PR everyday. Hopping forward? Don’t increase weight Pressing out? Don’t increase weight. Bailing? You guessed it. Take time to really get things dialed in. […]

20200926 Metcon Metcon (AMRAP – Rounds and Reps) In teams of 2 32 Min AMRAP 10 Chest 2 Bar Pull Ups/Pull Ups/Bar MU 10 Pistol Squats 10 Strict Ring Dips 10 Box Jumps 30/24 10 GHD Sit Ups Workout starts Partner A: 10 Reps Partner B: Run 200m then Partner A: Run Partner B: 10 […]

20200925 Weightlifting Power Clean (1-1-1-1-1) The following equals 1 Rep 1 Deadlift 1 (3 sec)Pause at the Low Hang Clean 1 Power Clean Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Not looking for Games weights here, rather I would prefer to see people move fast and with proper form. Want to challenge […]

20200924 Metcon Metcon (Weight) 24 Min EMOM Min 1: 10/7 Cal Row Min 2: 10 Dumbell Box Step Ups Min 3: 5-10 Strict Pull Ups Min 4: Max Effort Wall Sit Taking the intensity back down today, with the EMOM focus on moving well, use a weight that is appropriate. If pull ups come easy […]

20200923 Metcon Metcon (Time) "Annie -CFR Style" 16 Min Cap 50-40-30-20-10 Double Unders Sit Ups Alt Dumbell Hang Clean and Jerk 50/35 this is our verison of the Annie Games event. Taking out the GHD because really no one is conditioned for 150 of them and adding a hand clean and jerk cause we don’t […]