Monthly Archives: March 2019

CrossFit Metcon Metcon (Time) 30 HSPU30 Wall Balls 20/1530 Goblet Squats 53/3520 HSPU20 Wall Ball20 Goblet Squats10 HSPU10 Wall Balls10 Goblet Squats Cash Out 700m row

CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3:AMRAP 25:90/60 Calorie Assault Bike60 Alternating Dumbbell Snatches (60/40)300 Double-Unders15 Rope Climbs (15′)

CrossFit Metcon Metcon (Time) 4 Rounds:400 Meter Run3 Rounds of “Macho Man” (135/95) 1 Round of “Macho Man”:3 Power Cleans + 3 Front Squats + 3 Push Jerks

Chipper Metcon Metcon (Time) 5 RFT 500m Row400m Med Ball Run 20/1530m Sled Push (length of gym)200m Waiter Carry 53/35 (switch arms as needed)100 Dubs Scaled-3/4 rounds

CrossFit Metcon Metcon (3 Rounds for reps) On the 0:00, Part #1:In a 5:00 Window…Buy-In: 50/35 Calorie RowTime Remaining, AMRAP:12 Deadlifts (145/95)8 Box Jump Overs Rest 5:00 On the 10:00, Part #2:In a 5:00 Window…Buy-In: 35/25 Calorie RowTime Remaining, AMRAP:8 Deadlifts (185/135)8 Box Jump Overs Rest 5:00 On the 20:00, Part #3:In a 5:00 Window…Buy-In: […]

CrossFit Weightlifting Clean EMOM 8 min EMOM 3 power clean @ 65% 5 dips Metcon Metcon (Time) 22-18-14-10:DB Snatches (50/35)Sit-UpsBurpeesSit-Ups

Deload Week Weightlifting Snatch Complex 6 Sets, On the 2:00:Power Snatch + Hang Squat Snatch + Squat Snatch(60% – 65% – 70% – 75%x3) Metcon Metcon (Time) 3 Rounds For Time:60 Air Squats21/15 Calorie Assault Bike15 Hang Power Cleans (115/85)

SOS Metcon Bull (Time) 2 Rounds for time of:200 Double-Unders50 Overhead Squats, 135#50 Pull-ups1-Mile Run In honor of U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, was killed on May 5, 2010 To learn more about Bull click here

Partner WOD Saturday Metcon Metcon (Time) Team of 2 Accumulate 15,000 lbs lifted – DeadliftsAccumulate 10,000 lbs lifted – C&JAccumulate 5,000 lbs lifted – Snatch

CrossFit Open Workout 19.5