20200704 Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010

20200703 Weightlifting Power Clean (3-3-3-3-3) Following warm up to initial starting weight, athletes can climb for all sets or perform all sets at a higher weight. Rest 2 Min between sets, does not have to be touch and go. Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups A classic CrossFit Benchmark, this workout […]

20200702 Metcon Metcon (5 Rounds for reps) Every 4 Min for 5 Rounds 400m Run/500m Row 12 Pull Ups (no butterfly kip) 20 Russian Twists Russian Twists can be at athletes weight choice. Quality of the movement is more important than the weight. Athletes should have about 1 Min rest between rounds, trim the run […]

20200701 Weightlifting Pause Back squats (5 Sets of 3 Reps) Perform back squats, with a 2-3 second pause in the bottom of each rep Increasing the sets but lessing the reps, build so long as the squat mechanics are sound. Rest approx 3 Min between rounds

20200630 Metcon Metcon 12 Min EMOM Min 1: 5-10 Strict Pull Ups Min 2: 30 Double Unders With this EMOM we are working on strict pulling strength, if you are a push up ninja, do a strict C2B. Part 2: the doubles. if you don’t have them down yet now is the time to practice. […]

20200629 Weightlifting High Hang Squat Snatch (4 Sets, 5 Reps Per Set) One set every 3 minutes. High Hang Squat Snatch demands getting the pull, but punching down under the bar and finishing strong. Build as comfortable and skill allows. Metcon Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 15 Russian Swings 53/35 10 […]

20200627 Metcon Metcon (Time) For Time: Min 0-7 21-15-9 Deadlift 225/135 Box Jump 30/24 Rest Min 7-9 Min 9-16 800m Run Rest Min 16-18 Min 18-25 4 Rounds 7 Hang Power Clean 135/96 5 Bar Muscle Ups We have a segmented working today, almost interval style. At go, proceed to deadlifts and box jumps, continue […]